200 Calorie Snacks

Do you ever wonder how much you're actually eating?

Check out this info graphic from wiseGEEK.com

What's in YOUR snack stash?

My Top 10 5K Mud Run Tips

With the weather cooling down, 5K runs are heating up!

Their popularity has grown in the past few years.

 

I did my first mud run in the spring and loved it!

Here's what I learned:

Let's break it down!

 

1. train first!

Make sure you get in several weeks of running before-hand.

There are several apps you can download to get you on your way. I use Couch-to-5K. 

 

2. grab a buddy

It makes all the difference to have someone join you on this journey.
You'll keep each other going AND keep each other accountable.
Plus you'll have someone to talk to at the event. =)

 

3. wear junky shoes

You will get filthy; like you've never been filthy before.

Some runs have a recycling program that will clean up and donate your shoes.
Suh-WEET!

 

 

4. wear gloves

The obstacles are built to provide difficulty, splinters included.

 

5. cover your hair

Your hair is not exempt for the mayhem.

I wore a bandanna and put my hair up in knots to keep out the mud.

Gun Show not included. =)

 

 ^^ see why I call my husband The Stud?! ^^
 

6. wear sunscreen

 It takes a while to get through those 3 miles when you're running with hundreds of other people!

Make sure you're protected with at least SPF 50.

 

7. bring a couple towels

Clean up isn't all that clean. In hindsight, I should have brought

one towel to dry off with and one to protect my car seat on the way home.

 

 

8. glide through the mud pit

Don't try to crawl or push through with your feet.

The fastest way to get through a mud pit is to pull yourself forward with your hands while your feet and legs remain still.

  

9. buy the shirt

You'll be SO PROUD of what you've accomplished!
Get the souvenir shirt so you can show it off. =)

 

10. wear light-weight and snug clothing

Besides the fact that you're running and will be thoroughly drenched in sweat, the mud has a tendency to elongate all your clothing. You'll have a good 3 pounds of mud clinging to you.

Most of all,

HAVE FUN!!

Cardio Plateau? Add Weights . . . and Music!

Have you hit a cardio plateau?
Add some weights!

 

"Women generally fall into two categories: those who build muscle easily, and those who don’t." said Belinda Benn, trainer and creator of the Breakthrough Physique home fitness system. "If you build muscle easily, she suggests emphasizing high-intensity exercises. If you develop muscle slowly, you’ll benefit from spending more time on heavy lifting." {source}

 

So, what exactly are "High-Intensity Exercises"?

A great example is Circuit Training: a 20-30 minute workout that alternates light-weight lifting with bursts of cardio. Curves gym uses this type of training. I've also discovered a DVD you can do at home called "Workout: One-On-One Training with Jackie"

(get it at Target for $9.99) that is AWESOME!

 

"Heavy Lifting Exercises" typically consist of doing fewer reps with higher weight.

For instance, do 8 reps per set with a 15 pound weight instead of 15 reps with an 8 pound weight.

You'll need to work up to heavier weights, though. Start by increasing your dumbbell weight slightly and gradually work your way up.

 

Whichever category you fall into,

YOU NEED MUSICAL MOTIVATION! 

 

I like music that's up beat when I run {check out my list here}

but I want something more intense for weight lifting.

However, those kinds of songs are either redundant (on everybody's list)

or they have foul language or it's both! Not my style.

 

Here are my Top 10 songs for weight training.

Some you've seen before, some may be new but

all songs are radio ready; no bad language. =)

1- Fort Minor: Remember the Name

2- Breaking Benjamin: Blow Me Away

3- Linkin Park: Papercut

4- Fall Out Boy: Light 'Em Up

5- Imagine Dragons: Radioactive

6- Digital Summer: Just Run

7- Alter Bridge: One Day Remains

8- Creed: Bullets

9- Korn: Coming Undone

10- Avenged Sevenfold: Afterlife

 

What motivates YOUR workout?

Top 10 Workout: ABS

I'm really looking forward to working out again.

I didn't realize how much I enjoyed it until I had to give it up!

 

So, I'm planning now so I can hit the ground running!

via YouTube 

6 Week Workout by Jillian Michaels

 

 

Extreme Six Pack by SixpackShortcuts

 

10 Min Abs by Fitness Blender

Victoria's Secret by X-Hit

10 Intense Minutes with POP Pilates

Rihanna's Abs by X-Hit

Ninja Abs by SixpackShortcuts

Water Abs by Fitness Fun

Effective Abs with LauraLondonFitness

ABstract (Standing Ab Workout) by UMAXercise

 

Which one is YOUR favorite?

Slow Down!

This weight loss experience been quite a journey!

 

* The food hasn't always been my favorite but I've grown to like it.

* It isn't exactly cheap but I can't put a price on my health.

* I do feel hungry sometimes but I know it won't be like this forever.

* It seems like I've doing this for a long time but the weight loss has been FAST!

* My motivation was originally just to not let my hard-earned money go to waste. However, I lost 3 pounds the very first day and that made me want to see how far I could go. 

*I wanted something that worked quickly and this has been ideal for me.

* I've learned that water is crucial! I drink 100 ounces every day. 

 

I no longer workout though.

 

When I signed up for the Mud Factor 5K, I started training with a C25K (Couch to 5K) app. It was hard at first but I really learned to enjoy my morning run. I also did Zumba or some form of cardio every night. But I started to notice that the weight on my scales was staying the same.

 

This chart shows my progress from week to week:

Notice the place I have circled.

That was during my C25K training.

 

The Take Shape For Life plan is made for people who don't have time to think about dieting. All the guess work has been taken out of what/when to eat. The amount of calories I eat in a day (between 600-900) simply isn't enough to sustain extra expenditures of energy. It put my body into "fat storage" mode: hanging on to everything it could to survive.
As soon as I quit running, I started losing weight again.

 

So, I'm trying to stay focused on my goal weight.

I WILL run again.

Just. . . later. =)

BTW: If ^THIS^ is your awesome work,

please let me know so I can give you props! =)

Drink Some Water!

It is crazy hot here in the Valley of the Sun!

Tomorrow, my family will be spending ALL day outside.

We'll be playing in water but I'm forcing them

to drink water, too.

 

There are a TON of great reasons

that water is my drink of choice.

Here are:

 

So how much water SHOULD you be drinking?

I personally try to consume 100 ounces a day.Most people have heard that it's 8 glasses a day

{that's 64 ounces} but here's how you

calculate it for specifically for YOU:

So basically,

drinking water keeps us SAFE & HAPPY!

 

Top 10 Running Songs

After several weeks of running, I'm really learning to love it!

I look forward to seeing how far/fast I can go.

 

I see a lot of other people when I'm out; everyone has their own pace, their own style, their own system. I'm always surprised by those that can run without music. I HAVE to have music!

I don't enjoy hearing my own panting and struggling for breath; it makes me tired!

 

I listen to music whenever I exercise. But it has to be different kids for different workouts.

When I run, I like something upbeat; when I lift, I like stuff that's a little more intense
(check it out here).

I have everything from Neil Diamond to Usher, Led Zepplin to Super Junior and everything in between
(minus country: it does nothing for me!).

 

Anyway, these are my TOP 10 favorite songs for running

{in no particular order}:

1- Lenny Kravitz: American Woman

2- Gym Class Heroes: The Fighter

3- Will Smith: Party Starter

4- Linkin Park: Waiting For The End

5- Skrillex: Bangarang

6- Imagine Dragons: Radioactive

7- Muse: Supermassive Black Hole

8- 2Pac/Dr. Dre: California Love (radio edit)

9- David Guetta/Sia: Titanium

10- Selena Gomez: Come & Get It

 

Now, what song gets YOU moving?