My husband and I met 15 years ago at a Falmouth Road Race race party. A mutual friend invited us and who knew 15 years later I would be sitting here married to Philip and planning to run the Falmouth road race.  Philip and I are not sentimental l people at all, but every year we have talked about running this race when we hit a milestone in our relationship. On August 9th it will be 15 years that we have been together. Needless to say I am a little SHOCKED at how fast time goes by and he is still the first person that I want to talk to when I get up in the morning and the last person I want to talk to when I go to bed. Enough sentimental stuff… So, we have been training for the road race since mid June, slowly building up our mileage.  We have 2 weeks to go and today is a milestone run, 5.5 miles.  In 2000 I ran the Tufts 10K and that was the last time I ran for more than 20 minutes on a treadmill. So today is our first LONG run. (more…)

A good friend of ours rented a house for the week on Block Island and he invited us to come down for the day.  We couldn’t have asked for a more beautiful day to hang out on Block Island.  We hit the beach!! The beach was beautiful and the weather was GORGEOUS and I even got in the water!! Which is rare for me.  So after a great day on the beach we head back to the house which was beautiful, it has 2 great spacious decks and huge yard. As we are relaxing and recapping our days, I over hear 2 of the 20sometings whisper, that girl has one of the best bodies I’ve ever seen! HOLLA a 40something is being envied by 20things. That made my week, okay who am I kidding almost my made year!!! Got to go I’m off to call E! to make sure I’m ranked in the next episode of best beach bodies.

Review of Last Weeks Goals:

* I will update my Falmouth Road Race training schedule
* I will review my Tri Fitness training and see how to improve
* I will read 1 chapter in my wellness coach manual
* I will make an appt with my training buddy to practice coaching
* I will update the Fab Fit Squad blog 3x/week
* I will take 1 yoga class/week

This mean completed
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Throughout this year, I have been periodically posting about training for the Trifitness competition. Well — I DID IT!!! I just got home off the red eye and had to tell you all about it. 1st let’s recap what the event is all about.

1. Grace and Physique — you are judged on your body conditioning and grace walking in 5 in heels
2. Obstacle Course-– only 24 women can do this course in less than 1 minute. My 1st time through, I did it in 88 seconds. The back half of the course is pure SPRINTING, OMG I thought I was going to die. But was so proud of myself of fighting through!!! Can you say mental stamina. Let me paint the picture. It was 106 in Nevada!!! You are hydrating like crazy, so that you don’t have a heat stroke or cramp up due to dehydration.
   • 10 foot Wall
   • Running Grid
   • Incline/Decline Monkey Bars
   • Balance Beam
   • 15 foot Cargo Net
   • Shuttle Run
   • 3 Low Hurdles
   • Steeple chase jump
   • Under and Over Bar

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I am in the process of completing my wellness coach certification and during this process you are to create your own wellness vision so that you can better understand what its like to create one and how to guide your clients in the process.

So you may be asking what is a wellness coach’  Wellness Coaches not only support your fitness efforts, they help you understand and take steps to embrace and maintain a healthy lifestyle.

The crux of understanding how to embrace and maintain a healthy lifestyle is painting a picture of what your life would look like and how would you feel when you achieved your healthy lifestyle.  While painting this picture you will also look at what is YOUR motivation, not someone’s for achieving this lifestyle and what steps are you willing to take to make this picture become a reality. The vision helps you think about how you are going to motivate yourself to achieve your wellness vision.

Here is my 3 month wellness vision.

• To fix my muscle imbalances so that I may stay active for a long time
  • What is motivating to achieve this goal. I’m (like it or lump) getting older and still want to be as active as possible
  • My main obstacle is finding the time to take care of myself– yes you read that correctly. I struggle with that life balance, taking care of myself versus the needs of my clients, business and family. Just like you I will and can find plenty excuses to do other things, like train my clients or work or things around the house. Yes, as much as I love working out I too struggle with this.
  • My strategy around this is to put my workouts in my calendar and make an appointment with myself, this isn’t an option.

The key to achieving my wellness vision is to break my vision into small digestible goals. I will break them in what I want to achieve in 3 months and the steps I will take weekly towards achieving my goals. If you notice my goals are SMART goals. Specific, Measurable, Attainable, Realistic and Timely.

Specific = My goal is phrased in a way that answers these questions — Who, What, How, When, Which, Why and Where

Source: Beginner TriAthlete.com

Measurable = This is how you are going to measure progress and action towards your goals
Attainable = This is where I look to you want to challenge yourself, but if there set your goals too high you may lose interest in attaining them
Realistic = The goal needs to be realistic for where you are, as stated above it should challenge and motivate you to keep moving forward, but should not kill you to achieve your goal.
Timely = You need to set a timeline, a goal without a timeline is just a dream.

3 month goal

1. To compete in the Women’s TriFitness Competition on July 10th
   
   • I will focus on the areas of the competition that I am weakness
   • I will bench press 3x/week
   • I will do the box jump 3x/week
2. I will be able to complete 10 squats with weight in good form
   • I will begin doing corrective exercises 3/week
   • I will take a yoga class 2x week to increase my flexibility and stability
3. I will rid myself of sciatica pain
   • I will make an appointment for the week of July 12th to meet with Aaron Brooks, posture specialist
   • I will stretch for 30 minutes a day
4. In the off-season, I will not exceed 10 pounds above my contest weight.
   • I will stick to the 7 day sugar shutdown program devised by my coach. This will help me with my sugar cravings, yes I do CRAVE sugar
   • I will workout 5 day/week by doing a combination 30 minutes of cardio and 30 minutes of weight training

Weekly Goals:

• I will update my Falmouth Road Race training schedule
• I will review my Tri Fitness training and see how to improve
• I will read 1 chapter in my wellness coach manual
• I will make an appt with my training buddy to practice coaching
• I will update the Fab Fit Squad blog 3x/week
• I will take 1 yoga class/week

Each week, I will keep you up to date on how I progress on my wellness vision. Need help crafting yours. Let me know.

We’ve all heard the saying an apple a day keeps the doctor away. Well I truly believe that, I actually have 2 apples a day usually

Source: Sustaining Creativity in a Busy Mom’s Worldbefore my workout as a nice energizing snack. Call me crazy, but some apples taste like candy to me.  Okay pick yourself up off the floor, you’re right there is no substitute for candy and an apple certainly can’t replace the taste of a M&M, but it can certainly help you fight a good sugar craving.

Apples are amazing foods, they contain about 3 grams fiber, so don’t peel off the skin. Apples are on average less than 50 calories, contain no fat and contain antioxidants, Vitamin C, potassium and polyphenols. They have been attributed to helping to reduce heart disease, cancers, type 2 diabetes. So go ahead an take a bite of a nice crispy apple. No, apple juice doesn’t count – all the good stuff has been pressed out during the manufacturing process.

Further reading:

• Apple varieties
• Superfood: Blueberries
• Jicama Apple Slaw (YUM)

Here in Boston we are holding out the we are going to have at least 1 day of NO RAIN!!! We have been stuck in a crazy weather pattern and right now the entire city is holing its breath in anticipation of a rain free day.  Do your plans include a picnic’ My do, so here are come suggestions to enjoy the day.

Condiments:

• Mustard in my opinion is the underrated condiment. I love and use it everyday!

  How Stuff Works

• Ketchup and BBQ  is OK provided you don’t drown your food in them or they don’t contain high fructose corn syrup.
• Salad Dressing– stay away from the CREAMY stuff! Go with the vinaigrette versions
• Mayo —  again creamy stay away; does the thought of coleslaw-less picnic leave you blue — mix 1/2 the amount of mayo in with some vinegar and mustard
• Pickles and relish — YUM! YUM! Give me some!!! They are awesome, enjoy!!!
• Butter — really do we have to talk about it!! I know you are saying what about but corn on the cob! Trust me on this one. Try lime juice and old bay seasoning.  Really tasty, you could also try mixing olive oil, balsamic vinegar and kosher salt.

You heard this term from your bodybuilding friends or you heard about the book from Tosca Reno. Clean Eating means,  eating food as close to its natural state as possible. Basically, if you can grow, fish for it, pluck it, that’s clean eating. When you eat clean your goals are to avoid eating additives as much as possible. So what are additives’  I tell all my clients read the back of your food to really understand what is inside the box. The front of the box is where food manufactures try to sell you on what’s inside, the back of the box is where the FDA requires them to come clean with what’s inside. So the less ingredients you see the closer to the source the food is.

Here are just a few of the more popular additives.

• Aspartame: better known as Equal/Nutrasweet and is 180 times sweeter than sugar, plus in my humble opinion has an after taste. Be careful with how much you eat, as too much may cause headache and vision issues. For more information on Aspartame dangers.
• High Fructose Corn Syrup: is a highly processed sweetener made from corn that more than 40% of all food products in the US contain. When processed by your body, it’s sent directly to your liver, because it can’t be absorbed by your cells. Once processed by your liver, it’s stored as FAT!
• Mannitol: the sugar alcohol that is in many of those “sugar-free” products.  While it doesn’t have calories, it does a dosey on your stomach, causing some to spend some quality time in the bathroom, if you know what I mean.
• Partially Hydrogenated Vegetable Oil (trans fat): This is the “trans fats” that you have been hearing so much about.  They are in baked goods and margarine. It’s a low cost way of increasing the shelf life of foods.  Why are they so bad for you’ They aren’t good fats, and increase your changes of heart disease, raise the bad cholesterol levels while reducing the good cholesterol levels. Bottom line — STAY AWAY!
• Sucralose: Also known as Splenda, it’ 600 times sweeter than sugar and honesty the jury is still out. So similar to aspartame, take in small doses.

We all have two choices…We can make a living or we can design a life. ~Jim Rohn

5 ways to avoid weight loss procrastination

Motivation Monday

You’ll never regret it.

Americans spend between $33 and $40 billion on diet programs, books, products and other gimmicks.  We are obsessed with getting leaner and meaner, but we aren’t obsessed with the hard work that it takes to achieve the slim trim figure that they are seeking. Below are the top 10 reasons why diets don’t work.

1. You follow a diet that you can’t stick with because a friend of yours has seen results.
   You’re better off finding a diet that works for the type of eater that you are.  Carb junkie, try the Mediterranean diet the high good fat content will help keep you satiated. Meat lover, try a slightly, again slightly higher protein intake level. Take your weight in pounds ÷ 2 = grams of protein/day.

1. You don’t eat breakfast or eat enough for breakfast.
   Eating breakfast can help you lose weight, yes, it can.  If you answer for why you don’t eat in the AM is because you don’t feel hungry, take a look at what you are eating in the evening prior. Breakfast eaters have lost on average 30 pounds more than non-breakfast eater.  Be sure to include a carbohydrate, and a protein. Below are to examples of great breakfasts.
   No cook breakfast recipe Ricotta Pancakes
2. You don’t count calories.
   Trust me, when you don’t write down what you eat, you may be eating MORE than you think. Especially if you are a nibbler, you know who you are, you pick all day long. Guess what it ADDS up!! Or are you that person who doesn’t eat ALL day and then gorges yourself in the evening. Get a grip on what you’re eating by keeping a food log, this will tell you what type of eater you are and how many calories you are actually consuming.
3. You skip meals.
   The USDA recently reported that waiting 4-5 hours between meals will cause you to overeat.  If your excuse is that I can’t get away from my desk or I have back to back meetings and don’t have time to eat.  Stock your drawers, glove box, gym bag what have you have with healthy snacks ~ whole grain cereals, pre-packaged nuts, Greek Yogurt or fresh fruit.
4. You load up on superfoods.
   These may be good for you, but too much of a good thing is bad for you. Make sure you are eating, nuts, avocados, dried fruit in MEASURED quantities.
   Superfood: Blueberries
5. You workout so you can eat whatever you want.
   So you just go back from a kick out spin class or lifting weights, so now that means you can eat whatever you want right, I mean you EARNED, right! AHHH, NO!!!! Unless you are wearing one of those heart rate monitors that can accurately measure that amount of calories you expended and you are tracking what you eat with a fine tooth comb, you are very likely to OVEREAT! A great post workout meal includes quick acting carbohydrate such as a piece of fruit and a protein like a yogurt. Instead of rewarding yourself with food have about a nice massage after a certain number of workouts.
6. You live it up on the weekends.
   Monday-Friday you are watching every morsel you put in your mouth, then the weekends come and you lose your GOD DAMN mind. These activities bring all your dieting efforts to a screeching halt.  Be sensible on the weekend, give yourself a cheat meal, no one needs to be deprived.
7. You’re a stress eater/drinker.
   You had a bad day so you dive deep into the chocolate, the ice cream or cocktails. Give in, but put a limit on it. Instead of shotgunning a whole pint of Ben and Jerry’s go and have 1 scoop, yes 1 scoop will help feel better without putting it on your ass.
8. You are sleeping enough.
   You go to bed to late, stress or children keep you from sleeping. Poor sleeping conditions will cause you to overeat or under eat. See I’m Exhausted for more tips on how to get a good night sleep.
9. Not getting enough exercise.
   Just watching what you eat will not help you lose weight, you will need to MOVE. You heard me MOVE. You will need to budget 25 minutes 5/week to exercise. Now am I saying go out run 5 miles, not at all. You can start simply by walking at lunch or going a extra few blocks with the dog during your morning or evening walks, Fido would appreciate it.
10. Not drinking enough water.
    When we don’t drink enough water, its easy confuse hunger with thirst. I know they say you drink a gallon. Pick yourself up off the floor, I know a gallon is a lot, but I’m not saying walk around like the bodybuilders you see at the gym loaded up with their gallon of Poland Springs.  But what I am saying is that if you purchase a waterbottle that holds exactly 1 quart and you give yourself a goal to drink 4 of your waterbottles in 12 hours, guess what you’ve drank your gallon of water SURPRISE.

Do you have any other reasons why you think diets don’t work. Do you have any tips that might help others achieve their goals.

Blueberries make an excellent summer refreshing treat, but they are POWER PACKED with nutrients and antioxidants that help fight disease and inflammation.  Blueberries contain more disease-fighting antioxidants than most fruits or vegetables and have been ranked #1 for the level of  antioxidants they have in 1 serving. It is believed that consumption of blueberries will help lower your risk of cancer.

Consumption of blueberries may help prevent and fight Alzheimer’s disease, heart disease, eye disease and some forms of blindness, urinary tract infections, and other serious and potentially deadly conditions. Consuming blueberries may even slow the signs of aging and help reduce cholesterol.

Are you ready to start incorporating blueberries into your diet’ Here are some great recipes.

Lo Cal Blueberry Muffin II

Blueberry Smoothies

Thursday, June 25 was a tragic day when the pop icon Michael Jackson died. Honestly, I haven’t thought Michael Jackson in year, but with his death the memories of him come flooding back.  My sister and I dancing on our green shag carpet, yes green shag! Going to Tanya Lopez sleepover party and having to make up a dance to any song off Michael Jackson’s Off The Wall album. My sister and I getting so EXCITED when we got Michael Jackson sparkly socks for Christmas.  Those were some great memories.

With his death stories are still swirling around about the cause of his death and the controversay that surronded him, but no matter no way can take away all the he accomplished.

• Thriller was number one for 37 weeks
• Thriller spent 80 weeks at on the top 10 billboard
• Four albums debuting at number 1
• Supported charities
• 3 children
• Millions of fans

I could go on and on, but no matter how successful Michael he wasn’t content.  Is this you’ Do you have a number of successes or hell even 1 success and  yet still can’t find happiness in them.  Take a moment relish all that you have.  Is it the love of your  family, a smile from your children or accomplishing a goal that you set for yourself. Whatever it is take the time to relish and savor the feeling.

Talk to me, what do you remember about Micheal Jackson’s music or what accomplishment are you going to savor.