Just Breathe!

Like most of you I can create some crazy-long “to do” lists.  Right now I’m studying for an exam I will be taking in 2 1/2 hours, finishing up some work stuff, writing and throwing another load of laundry in the dryer.

When I get too busy, too frantic and too overwhelmed I often find myself with my mouth slightly open breathing very shallow – like a dog panting.   This is not good.

Your body needs oxygen to function and we all could do with a nice, deep breath.   Try it with me.

  • Breathe in slowly, filling your lungs until you can’t fill them any more.
  • Now breathe in a teensy bit more.
  • Hold and release.
  • Do this a few times and notice how your heart rate has decreased and your stress level has dropped.

The next time things get out of control and you feel yourself losing it – step away from the Girl Scout cookies and take in a few deep breaths.

Now go run!

Keli 😉

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3 Cheers for Chard!

Greens such as kale and chard are a nutritional powerhouse.  They  holds up well in soups and stews and it doesn’t leave that weird tooth feel that cooked and raw spinach does.   Until recently I’ve stuck with spinach and kale but now have a new favorite green; chard!

Swiss, red and green chard is delicious steamed with a bit of drizzled olive oil and a sprinkle of salt.  Chard is a great side dish with baked salmon, broiled chicken, in a hearty turkey sausage and white bean stew or tossed with your favorite pasta and sauce.

Chard has only 7 calories per cup, 1 gram of fiber but packs a whopping 44% RDA of Vitamin A plus folic acid and zinc.

Pick some up today!

Now go run!

Keli 🙂

Age Before Beauty

Today is my birthday and I happen to love birthdays.  Mine, yours, my cat’s, whomever (or whatever) I don’t care.

When I was younger, a birthday was a marker of getting to something.  Whether it was getting to my first double-digit birthday, turning 17 and being able to get into an R-rated movie or turning 21 and being able to drink (legally) in a bar.

As I have gotten older the “milestone” birthdays come in to play and it seems that everyone is trying to get away from their age.  We say that “40 is the new 30” and “I’m younger at 40 than my parents were”.    Personally, I don’t mind getting older because I feel much, much younger than my 44 years.

I am strong, active and pretty fit.  I’m able to run in the hills, teach classes and train with my friends.  I can do about 50 military style push ups in a minute and do an 8:40 mile (but only 1).  I can play sports with my kids and keep up with them on a daily basis.

And while the wrinkles come and the silver hair is starting to peek out from under the dark, as long as I can move and play and run, it’s all good.

Besides, at 44 I’m old enough to know that a good colorist and a great skin care regime can take care of the superficial!

Now go run!

Keli 🙂

Curb Your Sweet Tooth!

Having trouble controlling your sweet tooth?  Here are some great tips from author and fitness guru Tosca Reno.   Her Eat-Clean principles promote the reduction of junky foods in our diet!

Now go run!

Keli 🙂

Beat Your Sugar Craving Now! – by Tosca Reno

We all know the feeling: 3 pm rolls around and the craving for something sweet kicks in. Not anymore! With these tips, you’ll beat your sugar cravings every time.

If you Eat Clean all day, you’ll be less likely to develop a craving in the first place. Eating your five or six meals, every two-and-a-half to three hours, will ensure your body is filled with Clean, wholesome foods and you won’t have room left over for those sugar-loaded vending machine chocolate bars.

When you feel a craving coming on, check the clock. It might be almost time to have your next meal. If your cravings arise well before it’s time to eat, try slightly increasing your portions. In turn, you’ll feel satiated between each meal and your body won’t nag you for a quick pick-me-up from sugary treats.

If you’re having trouble refusing dessert, remove yourself from the situation. This could mean simply going for a quick walk while dessert is served at a dinner party, leaving the room at an office party after the cake is cut or refusing the dessert menu after your meal at a restaurant.

Include a planned treat in your weekly menus. If you allow yourself a small amount of something you love, such as dark chocolate or homemade frozen yogurt, instead of choosing a sugar-filled snack, you’ll be able to satisfy your sweet tooth without feeling deprived! Try these clean treats!

Replace white sugar in your diet with a Clean substitute. For example, I like to add fresh berries or applesauce to sweeten my oatmeal in the morning. For baked treats, I use Sucanat or rapadura instead of regular sugar. It’s important to remember that even natural sweeteners should be enjoyed in moderation, so don’t overdo it! You can find a list of natural sweetener options on page 221 of The Eat-Clean Diet ® Recharged!

Armed with these tips, you’ll have no trouble sticking to Clean foods, a regular meal schedule, and you’ll beat that sugar craving into next week – or better yet, into oblivion.

Have a Great Eat-Clean Week!

P.S. Do you like this newsletter? Share it with a friend or family member.

3 Tips To Get Your Mental MoJo Back!

Sometimes you need to take some time off from your normal fitness routine.  Whether it’s due to injury, fatigue, illness or the completion of an endurance event, there are times when you just hit the brakes and need to rest.   The problem comes when you take those 2 days, 2 weeks or 2 months off and you have a hard time getting back on  track and into a routine.

After a long layoff (and for some of us a 2 day break seems like a long time) your body may feel ready to jump back in but don’t be surprised if it’s your head that holds you back.  Here are some tips to get your mental mojo back!

Plan
Plan three workouts for the next week and put them in your calendar.

Execute
Once you have your workouts planned for the week make sure that you do them.

Repeat

Great job!  That first week went well so get your calendar out and schedule your next three (or more) workouts for the upcoming week.

After a few weeks of baby-stepping your way back into your exercise routine it will feel like you never stopped!

Now go run!

Keli 🙂

Tip of the Week!

This week when you are exercising, stay present and focused as you visualize what muscles you are working.  You’ll get a better workout and can really “see” what’s going on!

  • If you are out on a run think about how your feet are hitting the pavement and “see” your leg muscles contract and get stronger with every stride.  Feel how your breathing changes as you run faster or slower.
  • While doing a bench press at the gym think about the pectoral muscles contracting and the extension of your arms as you push the bar away from you.
  • If taking a Zumba class,  focus on your hips moving to the music and how your body adapts to the rhythm (even if you were born without any rhythm as I was)!

Now go run!

Keli 🙂