Goal Setting

While in Florida, my goal was to run at least one 'long run' of 4-5 miles. Since Geoff and I ran a marathon three months ago, 4-5 miles really shouldn't be that big of a deal. However... I haven't run or exercised in 4 weeks because of my crazy thyroid 'friend.' So... 4 or 5 miles IS a big deal to me!

I am happy to report that yesterday we ran around our resort property which totaled 4.5 miles! I actually felt really good and quite strong at the end. This got me thinking however... if I can run 4.5 miles the first day of vacation... what could I accomplish by the end!? :) Happy goal setting!

Merry Christmas to you!

I hope you all had a wonderful holiday and spent time with those you love. Christmas sure is a special day and I hope you enjoyed special memories.

I will be on vacation with my family starting on Sunday... look for a few posts here and there on our Florida adventures!

Fruiti Sushi!

Courtesy of the Chex website (one of my new faves!!), I found a recipe for Fruiti Sushi! Such a cute a festive idea for this time of year. Plus each serving (1 whole candy roll) is only 110 calories and 4 grams of fat. For a sweet dessert, this is a great idea! Check out the recipe and happy sushi making!

Out of the mouths of babes

I found this story online this morning and it just made me chuckle... Merry Christmas!

A Sunday school teacher asked her class, "What was Jesus' mother's name?"

One child answered, "Mary."

The teacher then asked, "Who knows what Jesus' father's name was?"

A little kid said, "Verge."

Confused, the teacher asked, "Where did you get that?"

The kid said, "Well, you know they are always talking about Verge n' Mary."

SO cute and kids do say the darndest things!

A few things I have learned...

Have you ever been in a situation where you don't really appreciate something until it stops working? For instance, you never realized how valuable your big toe is until you break it and can't stand upright, or you never appreciated your ability to swallow until you have strep throat and can't even get water down?

For me, I never appreciated my thyroid until it stopped working. Last week I went to my doctor, desperate to figure out why my heart rate was all over the map, why my appetite has been absent the last 2 weeks, and why I just felt plain lousy. It turns out that despite my diagnosis of Hypothyroid disease 8 years ago, a significant piece of information was missing. I have something call Hashimoto's Thyroiditis. A big fancy way for saying that my thyroid is attacking itself and causing havoc on the rest of my body's systems. So after lots of needle pokes, complicated tests, and a bit of worrying, we finally know what is going on. PRAISE GOD!

I am so thankful for the wonderful doctors I worked with last week and the amazing family and friends I am surrounded by. The treatment for such diagnosis is similar to what I am currently doing: taking Thyroid replacement medicine. The other option is to minimize the function of my thyroid by 'killing' it with radioactive iodine which would make future trips to the endocrinologist a lot less nerve wracking, but we'll leave that to the doctors to decide.

So now I have much more appreciation for my body and the little pieces that keeps everything on track. To my thyroid... thank you for teaching me a big life lesson of self- appreciation.

Happy Thanksgiving!!

I hope you all had a wonderful holiday and spent quality time with your family and friends. I am enjoying my holiday with my family and creating lots of fun memories!

I am so thankful for all of you who read this blog and for all of my amazing clients... I TRULY have the best job in the world!!

Mmm... yummy!

This recipe looks wonderful so I thought I would pass it on! Rice Chex has now been made gluten-free and they have wonderful and healthy recipes on their new site. For a crispy and crunchy snack, give it a try!

A piece of encouragement

We don't hear these words enough, so hear this loud and clear from the depths of my heart...

You can do GREAT things. There is no one like you, there is no one who can speak the words you speak, there is no one who can fill your shoes, there is not another person in this world like you. You are cherished, loved, and valued and have purpose in this world.

Take a second to really hear those words and tuck them deep down inside your heart. When you start living your life without hesitation, apology, and guilt, the sky is the limit!!

Live BIG and live in freedom!

How old are you?

SO if you want to know how old you REALLY are, check out this website. It is an extensive survey which gives you a really accurate picture of your true age. It also gives some really good tips how to add years to your life based on your answers. So be honest and have fun finding out how old/ young you really are.

Conquer emotional eating

With all of the ups and downs in our world over the last few months, it's no surprise that a recent study has found emotional eating to be on the rise. Whether it's the economy, the election, jobs, etc. there is a lot to be concerned with. However, this doesn't mean that emotional eating has to rule your diet and your life.

Emotional eating means turning to food to answer emotional issues. And truth be told, it doesn't work because it typically brings guilt which then leads to more emotional eating. Emotional eating is nothing to be embarrassed about, but if you allow yourself to eat emotionally on a regular basis, it can be harder to follow a healthy diet and maintain a healthy weight. You can control emotional eating, you just need another outlet for your emotions so you don't continue to use food to calm down or help yourself feel better. One of the best way to reveal your true emotions is to keep a journal.

Writing down what's going on in your life and the challenges you are struggling with provides that emotional release you're seeking, so you don't need food for comfort. Before you bite into that donut, stop to think... "Am I really hungry or am I just stressed out?" Taking the time to really tap into your emotions might be challenging ans uncomfortable at first, but REALLY is the way to uncover the motives behind emotional eating. So the next time you find yourself in front of the refrigerator at 9:30 pm, wondering what to snack on, ask yourself "Am I TRULY hungry?". Happy journaling!!

Because we all need a little reminder sometimes

My mother-in-law, whom I ADORE sent me this video. It is so nice to be reminded of the true beauty that surrounds us and that we are so blessed to be a part of. So take just a few minutes to check out this video and may you be reminded of your value and how worthy you are of pure joy.

http://www.thejoymovie.com/

Ding dong here comes Halloween!

Are you passing out candy this year to your neighborhood kids? Are you taking your own kids trick or treating? If you answered yes to one or both of those questions, odds are you will probably end up with mucho candy laying around the house. And if you're like me and your kids are too young to even eat the candy, guess who eats it instead? Right, his loving parents!

Learning from year's past of eating leftover candy mindlessly, I have come to realize that I don't even really like it that much. Sure the first few bites might taste good and are uber sweet, but the headache and gut ache afterwards are less then appetizing. So I found a few ideas of how to use left over candy- I 'upped their healthy factor' by changing a few ingredients, and adding a few of my own!

But first... Keep in mind that when you have healthy food in the house, you will eat healthier. When you have less than healthy foods lying around, you will choose those too. So choose one or two of the ideas below, take a piece or pie/ cake or a cookie for you and your family then give the rest away. Your co-workers, friends and neighbors will thank you!

Here are some tips:
* Chop up 1 handful of chocolate candies and mix into a half-gallon of softened low- fat ice cream or fat free frozen yogurt. Pour into a prepared pie shell and freeze into an ice-cream pie. You can garnish it with low-fat whipped topping and more of the chopped up chocolate candy pieces.

* Make ice cream and candy parfaits. Start by layering slices of angel food cake with vanilla yogurt or sorbet and whipped cream. Then, simply add leftover candy pieces.

* Chop up leftover candy bars and mix them into boxed cake mixes to send to work or to give to a friend for his/her birthday.

* Break up chocolate bars and use them in place of chocolate chips in your standard chocolate-chip cookie recipe. Take them over to your neighbors for a surprise treat!

* Gather all your leftover hard candies (Life Savers, Jolly Ranchers work best) and add to your favorite sugar cookie recipe. During baking they'll melt and create a stained-glass effect.

Happy baking and sharing!

Running in the rain

It might not be everybody's idea of a beautiful morning, but there is something thrilling about running in the rain. Maybe it's the fact that I have made the choice to run in less than ideal conditions which strengthens my confidence as a runner, maybe it's the solitude (because no one else likes to run in rain and wind), or maybe it's the feeling that the roads belong to me, I don't know what makes rainy runs so wonderful, but to me they are!

I also value the time to myself. I LOVE my family, and I LOVE lazy Sunday morning before we go to church, but there is something so peaceful about a run by myself to relieve stress and clear my thoughts. As I train with more clients, I see a clear pattern of particularly moms, putting themselves last. They then come to me tired, drained, and lacking energy. After just a few weeks, they start to feel better about themselves and approach their 'mom role' differently. They feel better because of the weight and inches they are losing, but more so, I think they feel better about themselves because they are re-discovering that they truly matter! They have put themselves on the back burner for so long that they had forgotten how it feels to have time dedicated just to them. So whether you take time to run in the rain or go for a walk on a sunny day... just be sure to take time for you!!! You matter.

Ahhh... all done!

Well we made it- we conquered all 26.2 miles of the beautiful Towpath marathon. Geoff and I felt really good throughout the race and are so thankful for the experience of running. We set a new personal record by 2 minutes- HOORAY! I also learned so much along the way. I learned that running a marathon is like childbirth (I'll explain, I promise!) and I re-learned how much I adore and love my husband and how blessed we are to run together.

First, the childbirth analogy, childbirth is like running because: 1. Once it's over, the initial pain quickly dissipates and you are just elated with your new bundle of joy/ accomplishment. 2. The moment you start labor or running, you can't stop until it's done- it's not an option. 3. The next day you say in your pain oblivion that you 'will NEVER EVER do this again', but somehow, someway, the thought starts to creep into your mind a little later down the road. :)

My husband is a gift from God- no question about it. He is one of those guys that strengthens under pressure and steps up to the challenge. Today he taught me about gut strength and how to simultaneously listen to my body. He is just incredible and I am so blessed to be his wife. I am also so thankful to have a running partner who likes to play silly games and talk about random things.

So what's next? Recovery! And maybe... just maybe the Grand Rapids half marathon next weekend- I know, I'm nuts... but it's the whole baby thing, the thought starts to slowly creep back in! :)

Thanks for reading, enjoy your Sunday.

It's almost here!

After months of training, Geoff and I are so excited to run a marathon this weekend. We leave tonight to drop our son off at my parent's house, then head onto Cleveland tomorrow. We are thrilled for a little down time before the race and then to put all of our training and hard work to the test on Sunday.

I just read an email sent to the GR race director that he then posted for all of us on the email group to see. It was from a former Olympian (1996 1 mile runner) and thought that his perspective on the marathon was so right on. I hope his thoughts give you a little insight as to why we run.

Today, runners deal with stress well and are typically more emotionally balanced. They are doers and discover solutions before the sedentary. They intimately know their neighborhood. They come up with great ideas during long miles of breathing, sweating, and pounding. Runners have passion; they are willing to suffer a long time for something they want. They are not interested in instant gratification or a quick high; they plan, prepare, and execute until they achieve their goal.

The most respected runners since early times were those that could run the marathon. The marathon is the most revered of all the distances. It is 26.2 miles of shear fortitude and focus.

Now we have cars, cell phones, and satellites, why do people run the marathon? The marathon is a microcosm of our lives and provides us insight into who we are and what we are made of. A marathon event and the training associated to prepare for one is the opportunity to identify with others like us.

On race day we see thousands of runners going in the same direction. It is a phenomenon of positive momentum. It is a moment at which we all in unison draw the line in the sand AGAINST several things: most notably, procrastination and laziness, age and gender, and quitting and getting fat. Most importantly during a marathon you are guaranteed to see the human spirit at its best.

I will attempt to complete my fourth marathon on September 19, 2008 at 9:00am in Grand Rapids, Michigan. I have only completed two of the three I have attempted. I am a 1996 Olympic mile runner and will go way beyond my specialty in an attempt to gain some self-prospective. There is only one thing I know for sure: I know I will be tested beyond what I can imagine, the distance is too long for me to run alone and it will take me looking to my fellow competitors and remembering the people that I have sweated and trained with for inspiration if I plan to finish strong. Paul McMullen, 1996 Olympian, Spring Lake, Michigan

Thanks for reading my post today, whether you know it or not you help to drive me faster and further ahead, just by simply reading my blog. Thanks for the support and check back Sunday for an update!

Mmmm... pizza!

Try this healthier version of pizza next time your craving a slice of 'pie!'

Pepperoni Pita Pizza
Makes 4 pizzas

Ingredients:2 whole-wheat pitas (6-inch diameter)

1 cup pizza sauce

1 cup shredded, part-skim mozzarella cheese

2 ounces sliced turkey pepperoni (about 32 slices)

1/4 cup chopped, roasted red peppers

4 teaspoons grated Parmesan cheese

1 teaspoon extra-virgin olive oil

Instructions:

Preheat the oven to 400°F.

Split the pitas in half to form circles.
Place the pita halves on 2 baking sheets.

Spread 1/4 cup pizza sauce on each pita half to within 1/2 inch of the edge.

Sprinkle each half with 1/4 cup mozzarella.

Arrange pepperoni slices on top of the cheese.

Sprinkle each pizza with 1 teaspoon peppers and top with 1 teaspoon Parmesan.

Drizzle the oil over the pizza.
Bake for 10 minutes, or until cheese is melted. Remove to serving plates and cut into quarters.

Per pizza: 241 calories, 9g total fat, 27g carbohydrates, 13g protein, 16mg cholesterol, 4g fiber, 704mg sodium

New cardio idea!

We have to break our exercise routine periodically to break plateaus, keep our heart pumping and to keep it exciting and interesting. I came across this cardio routine that will do just that... enjoy!

The following could be done running, walking up an incline (on a treadmill), using an elliptical, or climbing stairs. It is all based on intensity levels, on a scale of 1-10. 5 is our 'base' intensity and 10 is the max. I'll use running as our example.

Cardio Plan:

For 3 minutes, work at intensity level 5 (a brisk walk)

For 1 minute, work at intensity level 6 (a slow jog)

For 1 minute, work at intensity level 7 (a moderate jog)

For 1 minute, work at intensity level 8 (a run)

For 1 minute, work at intensity level 9 (a sprint)

For 1 minute, work at intensity level 10 (all out sprint)

Repeat sequence from the beginning. Work up to 3-4 cycles, using the 3 minutes to catch your breath and prepare for another cycle. Remember, you can do this walking, even biking, or climbing stairs, it doesn't just have to be running.

Happy plateau breaking!

Calorie Tracker

There's no doubt that keeping track of what you eat throughout the day helps with weight loss. It allows you to actually see what you consume throughout the day and keeps you accountable to yourself and to your journal. I found an online journal that is one of the best out there (in my opinion) and wanted to let you know about it. It's completely free and all you have to do is create an account which then becomes your online journal. It has thousands of food to enter in and is very user friendly. Let me know what you think and get tracking!!

http://www.my-calorie-counter.com/Calorie_Counter.asp

Fall Harvest Couscous

Thanks to one of my favorite recipe sites, I found a recipe for Fall Harvest Couscous (a small rice-type carbohydrate) that sounds delicious and takes advantage of wonderful fall flavors. You could also try quinoa which is nuttier in flavor and has lots of great nutrients instead of the couscous! Give something new a try and enjoy!

HOORAY!

I am happy to report that yesterday's 20 mile quest was a success! Geoff and I started running in the rain and ended in the rain. I have to say that I have run in the rain before (for about 5 miles), but yesterday's run was a new experience, as all 3+ hours were wet. It was actually quite fun and I would much rather run on a cool, wet morning then on a sunny and hot day. But we were SOAKED!

Our goal was to finish all 20 miles without walking which we accomplished (except at water stops which we had to walk through) AND we actually went further then planned and ended up running 23 miles (oops, wrong turn! :).

Throughout my run, I kept asking myself (as most others often wonder), "Why do I run marathons?" and the answer that kept ringing in my ears was because they teach me about challenge and show me what I am made of. Not everyone needs to runs 26.2 miles to discover how much courage and strength they have on the inside, but for me, that's what it takes. I also love the feeling after a long run... tired legs, sore feet, and a happy heart.

I hate to brag but...

I love my job, truly... I LOVE what I do. I get to motivate others and help them to change their lives through diet and exercise. In the past 8 months that I have been training through BTT, I have seen clients take some huge steps towards diet freedom and healthy living. If I can, can I brag for a second about one of my clients? I truly think I could sit down and write a blog entry about each one of them, but for a moment we'll focus on *Sarah.*

I started training with Sarah back in the spring. She came to me wanting to shape up her body and clean up her eating. She was already following a healthy diet plan so I just needed to jump start her exercise routine. She also told me of the different classes she would be taking through a Parks and Rec department outside of our weekly training sessions. She was motivated and ready to make a change. Within weeks we both saw a change in Sarah's appearance. She was losing inches around her mid-section, upper arms and legs. She was really feeling great and was ecstatic about the changes.

She then informed me at our next session that she and her husband just found out she was pregnant! She was thrilled and beaming from the inside out. She also quickly informed me that she would still be working out with me and watching her calories in order to stay healthy. She wanted to get healthy the right way before; but now, with a baby on the way she understood the importance of taking care of her body for her baby's sake too. No midnight refrigerator raids for this girl, she was still on track!

Fast forward to a 4 1/2 month pregnant Sarah, who has lost around 18 pounds to date. She feels healthy, the baby is growing magnificently and her doctor is thrilled with her health. Let me explain that Sarah has lost weight through her pregnancy because she has continued to eat well and exercise on a regular basis. She has increased her total calories per day by about 300 to accommodate for her growing baby and is still very active. We have changed her training routine from prone (face down) and supine (face up) exercises to mostly standing and sitting. We have also incorporated balance moves to help her adjust to the change in her center of gravity. Sarah has also modified her once a week kickboxing class to a twice a week water aerobics class which she adores. Weight loss during a pregnancy is sometimes frowned upon because it indicates poor nourishment for the mom and baby, however that is simply not the case for Sarah. She is eating better than she ever has, she is balancing every day's nutrition and enjoying a healthier body through diet and exercise.

I couldn't be more proud of Sarah and the huge steps she has taken since April. Her life has changed dramatically for the better and she and her husband will be incredible parents. That little baby growing inside is one blessed little girl! Sarah's story just goes to show that pregnancy doesn't equal ice cream and candy bars, it requires good nutrition and activity.

Mile by mile

It's that time of year again when the nights get cooler, the air gets fresher, and the marathon bug starts to creep in. Ever since running the Grand Rapids marathon back in 2005, my husband and I seem to crave the big challenge every year- it doesn't always stick, but this year it has. We have been training since July and have so enjoyed our time together on the roads with our son in the stroller. Grady has done great thus far and I love to hear him say with a smile on his face "mommy, run!?" before we head out on a Saturday morning.

So this weekend is our longest run thus far... 20 miles. It sounds a bit daunting and since running is such a mental game, I've come up with a list of things to think about:

Mile 1: The brisk fall air and how cool air makes me run faster (because I'm cold!)

Mile 2: How much I enjoy the hands free running and zero resistance! (Our friends are watching Grady for this run)

Mile 3: Sometimes showing up for a workout is the hardest part, I just conquered the hardest part.

Mile 4: Later in the afternoon we are taking Grady to an apple orchard that also has a cow train... that should be worth some good laughs!

Mile 5: Running provides freedom to think about anything I want

Mile 6: Long runs are dates for my husband and I, even though it's not candlelight and wine, it's still quality time!

Mile 7: Count by 7's

Mile 8: Settle in and enjoy the company and the scenery

Mile 9: It's time for more water and maybe a little GU (carbohydrate replacement)

Mile 10: We're halfway... just enjoy the ride

Mile 11: It's 1 mile, nine more times

Mile 12: What college football games are on today? Predict the scores

Mile 13: Do a body check, how do the legs feel? Shake out the arms, relax the shoulders

Mile 14: Set three new goals for Bremer Total Training, how will I achieve those?

Mile 15: Plan meals for the week, what's for lunch and dinner each day?

Mile 16: More water and GU please! Doing great!!

Mile 17: Count by 3's up to 100, then count backwards

Mile 18: Is there someone I can motivate around me to finish strong?

Mile 19: Almost there... think about how good it will feel to take those tennis shoes off!

Mile 20: What's for lunch?

Running 20 miles is no small feat, but it's something that I have learned must be broken into steps. Nobody goes out and just runs 20 miles, it takes training... but if I (a non-runner until 3 years ago) can do it, so can you!!

It's been so long!

I really don't know where time has gone, it's been one month since I posted last!?!? WOW. Life has been going really well (just fast I guess!) It makes me realize how blessed I am to be busy with training and a wonderful family, life is really good!

Here's a quote I found the other day that I thought was wonderful and appropriate...

Each day comes bearing its own gifts. Untie the ribbons.-Ruth Ann Schabacker

As we approach each day, each workout, or each meal, we must remember to see the gift in front of us. Although some workouts might be harder then others, the really hard ones provide us with perseverance and courage. Choosing the right foods throughout the day gives us consistency and reveals our commitment to a healthy life. Choosing to see the gift in each situation is not always easy, but in the end, it makes us richer and happier in spirit.

Keep on keepin' on!!

One pound at a time

It's not the task -- getting in shape and losing forty pounds -- that can be defeating; it's your perception of it.

You feel defeated because you've allowed yourself to feel the enormity of your full goal. That's exactly what most of us do when confronted with changing our bodies. What's interesting to me is that we often don't do it in other arenas of our lives.

For example, if you decide to have a child, do you consider the huge task of the next eighteen years, from the number of hours it will take each day to nurse her and watch after her while she's an infant to the amount of money it will take to send her to college? If you went to college, did you look at the whole four (or five) years and think of the number of books you'd have to read, the amount of material you'd need to learn, the number of tests you'd have to pass in order to get that degree? Most likely, you didn't.

So, if you're going to be successful in your current goal, you're going to have to do it the same way. One pound at a time. Set manageable and attainable goals EVERY day. Write them down in a journal and use your successes as stepping stones. Treat yourself with kindness and take each pound one step at a time.

Fun twist on grilled chicken

Next time you have a hankering for delicious grilled chicken try this healthier and flavorful option instead!

Ingredients:
1/4 cup oil
1/4 cup orange juice
1/4 cup tarragon red wine vinegar
1 teaspoon dried basil
1 teaspoon dried oregano
1 tablespoon grated parmesan cheese
2 teaspoons Dijon mustard
1/4 teaspoon garlic, pressed
8-10 boneless skinless chicken breasts

Directions
1. Mix all ingredients except chicken in a jar.cover and shake well.
2. Place chicken breasts in a large plastic zipper bag.pour marinade over chicken.
3. Seal bag and refrigerate for at least 2 hours.turning bag occasionally.
4. Arrange chicken on heated grill and cook 7-10 minutes on each side.
5. Turning only once -- until juices run clear.

Enjoy!

Sweet, sweet vacation!

A little time away is always a good thing, no matter how much you love your job (and I REALLY do!) My family and I took a trip to Houghton Lake and enjoyed lots of playing in the water, long, relaxing mornings, and long runs by the lake. It was so nice to recharge our batteries and make lots of fun family memories.

I missed posting while I was gone but did lots of reading and brainstorming for future posts while I was away. So look for more future recipe postings, favorite exercises, and more helpful hints!

Make a splash!

Did you know that swimming for one hour burns approximately 700 calories!? So this summer, as the weather heats up, jump in the pool and cool-off while working out! If you aren't a 'regular' in the pool, follow these tips...

Start small! Don't just jump in and try to swim for a half hour. Do two full laps (back and forth equals one), pause to catch your breath, and repeat three times. Try to practice two or three times a week and work up.

Perfect your form! Use every other lap to do a different drill: Hold a kick board to concentrate on your kicking, or swim with a buoy between your legs to work on your stroke.

Build it up! When swimming 300 yards feels easy, increase your total distance by up to 10 percent per week.

Stay safe and stay cool this summer while burning up lots of calories!

Happy 4th of July!

I hope as the holiday approaches you celebrate our country's independence and your journey to good health. Celebrate yourself by ackowledging your hard work and commending yourself on your committment to your being healthy body, mind, and soul.

We'll all need a little pat on the back, so take this opportunity to celebrate- heck set off a few fireworks for yourself! :)

Summer Offerings

Take 5 minutes today to examine your diet... how could you get more fruit and vegetables into your day? Summer provides us with delicious and fresh produce, how could you capitalize? Could you add one cup of fresh watermelon into your mid morning snack? Could you grill fresh nectarines and pineapple for a sweet summer dessert? What about grilling fresh asparagus or summer squash to accompany your lunch or dinner?

Summer has given us so many delicious and natural offerings, take advantage and nourish your body!

Check out these websites for other summer recipe ideas!

http://www.recipezaar.com/310132

http://www.recipezaar.com/215376

http://www.recipezaar.com/65096

Today's Challenge!

Today's challenge...

How can you get a total of 20 minutes of movement/ activity into your day today? Exercise is a bonus for your day, but doesn't count for this challenge!

Here are a few ideas of how to move with a purpose today:
1. Take 3 minutes to walk/ jog up and down the stairs
2. Time yourself in the grocery store- try to do your shopping in 1/2 the normal time by walking fast up and down the aisles.
3. Play tag with your kids (or your spouse!)
4. Chase your dog around the yard
5. Clean your house (vacuum, sweep, mop, etc.) in 15 minutes instead of 40.

So good luck and post any other ideas you came up with to get more movement today!

Food as Fuel

Take a second to think about the last couple meals you've eaten... were they healthy? Were they balanced? Were they driven from stomach hunger or head hunger? (Stomach hunger is legitimate hunger, head hunger comes from anxiety, thirst, fatigue, sadness, etc.) We can fall into bad habits when we look at food as a reward or as a comfort instead of fuel.

Take for example your car, it would probably run if you put a mixture of water and gasoline in the tank right? It wouldn't run well or last very long, but you could probably get a few miles out of it. Our bodies are exactly the same way. We can exist and get through the day when we nibble on sugars and simple carbs, but we fatigue quickly and need frequent fill-ups to make it through. On the other hand, if you put a high-quality gasoline into your car's tank, it would run more efficiently and you would get a longer life out of the car. Same thing is true with our bodies! When you eat quality foods such as whole grains, low-fat proteins, and high fiber vegetables and fruits, you can be pushed a little further physically, mentally, and spiritually.

So, even though low-fat chocolate cake might sound great, it's not fuel. Low- fat ice cream might tempt you, but it's NOT fuel! AN occasional treat is acceptable from time to time, but sugars, simple carbs, and fats shouldn't be your primary nutrition source. Fuel your body, mind and soul and watch your life change!

Let it BE

I heard a new term the other day that got me thinking. The term was "exercise dependent" and the author was TV talk show host Elisabeth Hasselbeck. She was referring to her previous need to run six miles everyday in order to "feel good." If she skipped a day or ran less than 6 miles she felt bad throughout the day and regarded herself negatively. She depended on exercise to provide her with the feeling of worth to get through the day. This got me thinking... does exercise run my life or do I run it? When we find our worth in the things we do, we often forget that we are GOOD just are we are. We are human BEINGS, not human doings. So whether you worked out hard today or gave yourself the day off, be gentle and kind to yourself and take time just to BE today.

Starbucks treat- no guilt!

Starbucks Frappucino drinks are delicious, there's no doubt about that! Did you know that if you choose to make your frap 'light' you save about half the calories and fat? A cinnamon dulce frappucino light (small size) is only 120 calories and 1 gram of fat! WOW! Also, the Mint Mocha chip is only 170 calories and 4 grams of fat. So next time you need a smooth coffee drink, think of these lighter options! Way to go Starbucks!

Just be nice!

We've all heard "be nice, please!" regarding our actions towards other people, but what about being nice to ourselves? I think we each need the reminder every now and then to be gentle and kind to ourselves. So what you gained a pound last week, that doesn't mean you are worth any less. So you watched your favorite TV show instead of folding the laundry, you too need a break every now and then! So next time you start feeling guilty or down or yourself, let me be your reminder... be nice please!

New logo!

Here it is... my much anticipated new logo... what do you think?

Move It!

If you are tying to lose those unwanted pounds and just can't quite make them budge, try moving more! Surely exercise is key to weight loss as is a balanced diet that is appropriate to your caloric needs, but increasing your metabolic rate (the rate at which you burn calories) is a much overlooked part of the equation!

So how do you increase your metabolic rate? Move it!! The more you can move throughout the day, the more calories you will burn, increasing that metabolic rate.

Movement doesn't have to be boring...

** Put on up tempo music and dance around the house

** Race yourself! Give yourself a limited amount of time (for example, 10 minutes) to vacuum the upstairs part of your house. Then see if you can dust chosen rooms in 9 minutes. The quicker you move around the house, the more calories you will burn.

** Play outside with your kids... challenge them to a race around the yard or see who can jump the most times in a row, who can hop on one foot the most times?

** During the commercials of your favorite TV show, walk up and down the stairs three times.

Making a point to move more will help you on your road to weight loss. So.... move it!

Happy Mother's Day!

On this Mother's Day, it is my wish for you to feel celebrated. Every woman should feel celebrated and appreciated, and it is today that we uphold mothers around the world.

So to my own mom, thank you for showing me how to enjoy life and live with zeal. To my friends who are moms, thank you for inspiring me to be a better mom through your words and actions. To my husband who made my dream of being a mom come true, thanks for showing me how to truly live and enjoy every moment for what it is. And to my dear son, thank you for your innocence, genuine zest for life, and the many, many wet kisses that brighten my day.

Happy Mother's Day... may you feel celebrated and nourished today!

Good luck runners!

Tomorrow is the RiverBank run which is a big deal in the Grand Rapids area, so I wish all of you who are running, a good race and lots of fun!

So whether you are running the 25K, the 10K or walking or running the 5K... have fun and enjoy the trip. Take in the excitement, the fans, and the surges of adrenaline throughout the course, for these are the things that make races so fun!

Let us throw off everything that hinders and the sin that so easily entangles, and let us run with perseverance the race marked out for us. Hebrews 12

Delicious and NOT sinful!

I was in search of a satisfying dessert last night, and found a picture on the front of the Rice Cake bag that inspired my creation. It was really delicious but not heavy on the calories! Feel free to add your own flavors... I really enjoy the taste of chocolate and peanut butter together, but change it to your cravings!

1 Chocolate peanut butter rice cake

1/2 cup sugar free vanilla pudding

2 tbsp. light Cool Whip

1/4 banana

Directions:

1. Mix pudding and cool whip together in separate bowl and top rice cake with 2/3 of the mixture.

2. Add banana slices to top of rice cake and top with remaining pudding mixture. ENJOY!

Finished!

Well today was the big day... our half- marathon in Nashville, TN. I must begin by saying this race is SO fun and the crowds (even despite the rainy weather) are remarkable! Geoff and I entered the race with the mindset that this was to be a fun race and our goal was to enjoy it. Well we did certainly enjoy it, despite the random cramp and dehydration along the way, and in doing so, we set a personal record! We ran the 13.1 miles in 1:51:22, and beat last year's time by 1.5 minutes. We were thrilled and so thankful for the opportunity to run!

We learned a lot along the way about racing and about ourselves. Despite the rainfall this morning, we realized the importance of staying loose and staying calm... a little rain won't hurt anybody! Plus, I also learned that you never know how much is left in your 'tank' unless you push it until it's empty. Then... you know.

So with thanks in my heart and swollen feet in my shoes, I encourage you to push beyond what you think is possible and dream a big dream.

An infant reminder!

One of my friends had a little boy about 8 weeks ago. He is adorable and just beautiful! As we were talking about motherhood and breastfeeding, I reflected upon the infant's inherent knowledge of when to eat and when to stop. How does he know when to cry so he can eat, and when to pull away to signify that he is done? It's just apart of his little body and soul. We were all created with these triggers and signals, but too many of us have lost touch with them.

What if we tap back into our actual hunger and fullness, instead of being a member of the 'Clean Plate club' or emotionally eating.

A few tips on how to tap into your stomach and its level of satiety.

1. Focus on foods with more protein, fiber, and water; such as lean turkey, whole grain brown rice and richly colored vegetables.

2. Drink a tall glass of water throughout your meal.

3. Use a smaller plate and divide it into 3 sections, one section for meat or protein, one for vegetables or fruits, and one for whole grains.

4. Be fully present at your meal, avoid eating while watching TV, driving, or working on the computer.

5. Stop to really take notice of the food's textures, flavors, and smells. Enjoy every bite!

Grate away!

In a recent online article from Shape magazine, I found this very clever tip!

Most of us only reach for our kitchen graters to shave Parmesan or to zest a lemon, but utilizing the tool every day may help you shed a few pounds. "When ingredients are grated, it seems like you're getting a bigger portion, so you're satisfied with less," says Christine Gerbstadt, M.D., a registered dietitian and a spokeswoman for the American Dietetic Association. In fact, a study published in the journal Appetite found that people believe they're being served nearly 50 percent more of a food when it's shredded. The next time you're adding high-calorie fare-like cheese or chocolate-to a dish, grate it instead of slicing or dicing it. Not only will the smaller pieces save you calories (a cup of grated cheddar, for example, contains 77 fewer calories than a cup of diced), they'll also spread more evenly throughout the meal, infusing every bite with flavor. Our favorite serving suggestions: Grate cheese over steamed vegetables and chocolate over strawberries or bananas.

Motivation

What keeps you motivated to stay healthy and nourish your body? What keeps you getting out of bed everyone morning to visit your gym? On this, the last day of March, I think we all need some encouragement and inspiration from one another... so let us know what keeps you motivated!

For me... the feeling after a good, hard workout keeps me coming back!

And if you're short on the motivation end, pick some up here and recommit to living a healthy and active life!

Our FL hiatus!

We finally gave in... we cried 'Uncle' on Mother Nature and my family and I went to Florida for a week. It was SO nice to run in warm weather and log as many miles as we possibly could. We did get caught in the rain once... the skies just opened up and poured down, but it truly was a welcomed rain and created a really fun memory!

So now it's time to get back into our running routine and fight through the cold weather. I learned a few things on vacation... the most important lesson being that health doesn't go on a hiatus. It (health) goes where we do and it is critical to always pay attention to our body, mind, and soul.

Ode to Morning People

There's something profoundly spiritual about running early in the morning. The sun was up, the birds were chirping and the wind was blowing, it was glorious! I recognize, however that not everyone is an early morning runner, that's why it's important to listen to your own body's rhythms and patterns. The following poem written by a fellow runner made me smile... enjoy!

Oh, how I long
For a 5 a.m. alarm
To leap out of bed
So lively and warm.

With energy and joy
I’d slip into my shoes
And clip on the Garmin
With no time to lose.

I’d sneak down the stairs
So my husband could sleep;
The kids and the dog
They’d hear not a peep.

I’d grab for my keys,
My water and hat,
And slip out the door
Not needing a map.

My five mile runs
Are all up in my head;
Nine milers and tens
Locked in my shoes’ treads.

Not a creature is out
As I run before dawn,
Except for the deer
Crossing over the lawn.

The silence, how peaceful!
The dark is such bliss!
The sunrise, I hear,
Is a thing not to miss.

I start my run slow
My thoughts keep my pace,
I don’t even mind
The wind on my face.

As I head to my out
And then start back around,
My feet pick up speed
With each strike of the ground.

The adrenaline rush
Gives me pep, sass and zest—
Until I remember
I’m a Night Owl, at best.

I thought this was really cute and explains me in the beginning and my husband at the end! :) To each their own. Make one step to living a healthy life today!

6 Quick Tips

I was browsing through my new Clean Eating magazine... which I just love! It has all sorts of wonderful recipes that are 'clean' (read: fresh, natural and good tasting) and great inspirational articles and tips. Here are 6 great tips from Kim Lyons, top trainer on "The Biggest Loser"

Kim's 6 Tips

1. Always start your day with breakfast followed by 3 or 4 small meals or snacks throughout the day.

2. Drink at least eight small glasses (8 oz.) of water throughout the day. Double that if you are active, sweating, or retaining water.

3. To avoid afternoon or evening cravings, aim for meals balanced in protein, carbs, and healthy fats.

4. Comittment is everything! Make a daily goal to be active... strive for 20 minutes of walking or bound up and down your stairs five times throughout the day. The time comittment wil lome, just start small and get moving!

5. Put your workout clothes out the night before, it will be easier to get up and brainlessly get moving if little thinking is involved!

6. Invest in a good pair of workout shoes. Not only is it important for your feet, but it is a good "get moving" reminder!

Beautiful Buff Bride

The flowers are beautiful, the church is pristine, and you are about to float down the aisle in a stunning, strapless gown. Feeling your absolute best on your big day is what all of us dream about...so let us help!

Pearls Events and Bremer Total Training are teaming up to offer a Beautiful Buff Bride special now through March 31st. Any client of Pearls Events is eligible to receive 20% off a Bremer Total Training package. In addition, any Bremer Total Training client will receive 10% of any Pearls Events packages.

Let us help you paint the perfect day…the wedding will be gorgeous and you will be stunning!

My personal recommendation: Aletha is one of GR's hottest rising wedding planners. She is up on all of the latest trends and has tons of great vendor contacts. She will do an amazing job coordinating the 'day of'' activities, or helping you plan your perfect day from start to finish. No matter your needs and desires, she will help you create a beautiful and memorable wedding day!

Favorite Boot Camp combo

I just put this combo together today for my Boot Camp class. It was great cardio and doesn't take much equipment! Enjoy!

5 minutes jump rope (vary styles... feet together, one foot, knees up, etc.)
20 push-ups

1 minute jump rope

16 push-ups

1 minute jump rope

12 push-ups

1 minute jump rope

8 push-ups

1 minute jump rope

4 push-ups

3 minutes jump rope

Spring duds

Oh how nice it is to dream about running outside and being able to wear less than 3 layers to enjoy mother nature. My husband and I braved the cold yesterday (a sweltering 22 degrees) to get our long run in for the week. We stuck it out and much to our surprise we actually started to sweat once we got moving (about 4 miles in). Despite the brisk weather, the sun was out and was all in all it was quite enjoyable. If I have to run one more 'long run' on the dreadmill I will cry. So here's to all you dreaming of sunshine, warm weather and cute summer clothes!

Inspiration!

What an awesome push-up sequence demonstrated by one seriously strong woman (and a few guys). Enjoy and we'll all get to this point someday right!?! :)

Tonight's Dinner!

As I dream about spring on this snowy day, I have decided to make 'grilled ginger-me up chicken' and corn on the cob in anticipation of warm summer dinners. So enjoy this recipe and check out Recipezaar for lots of other healthy and delicious meals.

Myth #2 Busted!

Myth: Eating late at night makes you fat

Truth: Actually, it doesn't. What adds excess weight is the amount we eat, not the time. Take for example, an active female who requires 1800 calories per day (find out how many calories you need per day). If she eats 1300 calories throughout the day, then gets home late from work and eats dinner (500 calories) at 9:00pm, she won't gain weight because her total intake for the day is 1800. Now take that same active female on another day... if she eats 1800 calories throughout the day then comes home from work although not really hungry, eats a sandwich (roughly 200 calories) at 9:00pm, she will over time gain weight. It's the extra calories that add up over time and increase one's total weight.

So calculate your daily caloric need and focus on those numbers, not the ones on the clock.

Slacking!

I have been slacking on te posts lately and I apologize! I am the only one to blame, so let me explain why...



My website (God bless it!) has been a work in progress for the last month or so. I am excited that it is officially underway and I have learned a few things along my journey (including the realization that I am not blessed in website making!!!!). I hope to have that up and running in the next month or so.



Also, my husband and I are training for the Nashville half-marathon in April (again). Although only 3 weeks into our training, we are starting rack up the miles which always keeps us busy.



SO these are not excuses, just explanations as to why the posts have been slacking. But thank you for being patient and I promise to make a better effort in the coming months!!

Resolution check-in

Well it's the middle of February... how are those resolutions going? This seems to be the time of year where when we start to forget about those promises we made to ourselves only one month ago. If you are still going strong, will you share what/who is pushing you along? If you are struggling with sticking to that promise, why do you think that is? Was the resolution reasonable? Was it feasible?

When we set goals, whether they are resolutions or just mid-month goals, it is important to keep them S.M.A.R.T.!

S- Specific
M- Measurable
A- Attainable
R- Realistic
T- Time-oriented

So if you've fallen off the resolution wagon, re-assess your goals and set SMART goals to get yourself back on track!

Say No to 'fat talk'

Article adopted from iVillage...

Imagine if you lived in a world that empowered you to believe your body was perfect just the way it is. Sadly, many of us are negative about our bodies. It's time to create a balance between the mind, body and spirit. When we focus too much on our bodies, we abandon and starve the other aspects of ourselves that also need attention and love. Without this balance, we become depressed, exhausted and emotionally drained. Start thinking positively about yourself by taking these steps.

1. Write down positive mantras and place a copy of them somewhere where you can see and reflect on them daily. You can start out with statements like, "I am feminine, strong, powerful and well liked" or "I accept that I am unique and that makes all the difference with my place in society". Repeat them in the morning and at night.

2. Counter negative thoughts by reciting the first positive phrase you can think of.

3. Pay three compliments each day to a girlfriend, coworker or even a complete stranger.

4. Listen to others' words. If there are a lot of negative people in your life, you will think negatively. By contrast, if you surround yourself with positive people, you will be more positive.

Hard Work

I am always so encouraged when I work with clients who work SO hard. This morning I had one of those clients. She just kept pushing herself and didn't give up no matter what I asked her to do. It makes my heart smile to know that I have a part in helping others strive to be their very best... I love my job!!

I didn't know!

We've all heard that using Olive Oil is healthy for our heart and has the essential fatty acids that we need. However, I just learned that if you coat your hot pan with olive oil and then add the vegetables/ meat, the properties in the oil that are good for us, actually burn up and don't enter into the food!

So to use the oil to our benefit, coat your vegetables/meat first in a bowl or plastic bag and then add them to a hot pan. This way the oil's properties stay in tact through the cooking process. Happy and healthy cooking!

Myth busted!

As a personal trainer, I hear "I want to lose this" (then the client grabs her sides and belly, and gives it a good shake). Losing weight around one's midsection is a common goal and also healthy for your heart, however it won't happen with sit-ups, crunches, or planks alone.

Contrary to popular belief, buying the Ab Roller or the Ab Lounge won't get you the 6-pack abs you desire (or that they advertise). If the company threw in a treadmill with your purchase for $19.95, then you might have a chance. You must remove the fat that lies on top of the muscle before you can see any definition. If you do hundreds of crunches a day, you might have 6-pack abs, but if you don't do anything to remove the fat that sits on top, you'll never see all of your hard work.

This basic principle applies to the whole body, not just the abs. If you desire chiseled arms or leaner legs, my answer for you is strength training and cardio, cardio, cardio! There is no such thing as 'target training.' You must condition the whole body and work it as one unit to achieve the results you desire. So, don't throw out your Ab Lounge, just hop on the treadmill for 30-45 minutes prior to using it (3-5 days/ week), and you will start to see those abs you've been working for!

Thought for today...

My question to you is this... when is it time for YOU? When will you decide that today is your day to stop going through the motions and start living life to the fullest? When your time is up, will you wish that you worked more and that you gave more of yourself to everyone else? Or will you wish that you listened to your heart and nurtured your soul? Will you wish that you would have made peace with yourself earlier and enjoyed every moment with those you love? My challenge to you is this... stop waiting, stop believing that someone else will nurture your soul and make the choice today to live your very best life.

Great websites!

I was doing a little 'surfing' yesterday and found 2 really great websites for diet and exercise logging. The first one is http://www.fitday.com/ and the second is http://www.onlinefitnesslog.com/. No matter which site you use, the most important fact is that you use some sort of logging device (either online or pen and paper).

Research has shown that we are 3 times more likely to succeed with our weight loss and health related goals when we write them down, set specific dates, and have accountability. When we can actually see our goals and we tell someone our fitness dreams, we are more likely to triumph even through the tough times.

So get going, get goal setting, and get moving!

Many thanks!

Well I was more than inspired by Aletha's blog of Pearl's Events and her three beautiful columns, so I decided to give it a try. Well lucky for me, my brother-in-law is gifted in 'code-speak' and inserted a third column within minutes! I am such a lucky girl!

I am trying some new things on my blog... a daily inspirational quote, links to my fave fitness sites and links to other local sites. Let me know what you think!

Also, a shout out to Laura, a trainer in the Novi area who gave me some wonderful feedback about my blog. Thanks for helping!

Morning spin

When I'm lucky I pop into one of my fellow group exercise instructor's spin classes and just ride. It was so nice to work hard and not have to really think about 'what comes next.' Although I am primarily a runner, I like to to mix up my workouts and give my body something new to work on... and trust me, spinning is different than running! :)

Keep this basic training principle in mind the next time you hit the gym, the more you surprise your body with new exercises, the harder it will work and therefore the more calories you will burn. Plus, variety keeps your mind fresh and your soul renewed.

Rev it up!

Trying to rev up your metabolism? Consider this... the key to a higher metabolism is increasing general physical activity (the things we do outside of the gym). So take an extra lap around the office building, walk up and down the stairs 5 times before your next meeting, or add a few squats into your day. The more we stay physically active, the higher our metabolism stays and therefore, the more calories we will burn throughout the day.

So try this... the next time you come back to your desk, almost sit in your chair 10 times. The proper form for a squat simulates sitting in a chair, just don't sit all the way down. Your knees should be behind your toes and your weight pushed into your heels. If you need more stability, hold onto the sides of the chair as you lower down, but use your legs to stand back up. Set a goal of three sets of 10 throughout the day. Happy squatting!

Recovery... day 3

Well things are still going well and I am enjoying my lukewarm coffee (nothing too hot or too cold yet) on this snowy Sunday morning. My swelling is still quite minimal and I am looking forward to a restful day of football and grocery shopping. Just thought I would keep you updated!

Wisdom teeth...

I finally did it, I made the commitment to face my fears and have my wisdom teeth out. Let's be honest, about 3 months ago I had two options, I could keep avoiding the dentist which I did for five years, or I could face my ultimate fear and have my three wisdom teeth extracted.

I'm not entirely sure why I fear the dentist so much but I do. You could cut open my leg, my arm, my stomach, etc. and I would ask for the video to watch the surgery afterwards, but even mention a teeth cleaning, and I shutter, whimper and whine the week before my appointment. So a few months back I made the decision to have my wisdom teeth out because the three that I had were crooked and painful. The day finally came (yesterday) and I had to face one of my biggest fears. I was encouraged by the oral surgeon's words "Don't worry dear, it will be quick and easy" right before I drifted of to dreamland. I do remember waking up half-way through to feel them tugging on my lower right jaw, but they swiftly refilled my IV and I returned to dreamland.

The body is an amazing machine... at this point in time, about 24 hours after the procedure I am up moving around, taking care of my son with little discomfort. I am truly in awe of how this body of mine recovers and am so thankful to have the procedure over with! What a blessing it is that wisdom teeth don't grow back! :)

Inspiration

A little inspiration from Oprah...

Another thing I know for sure now is that you’ve got to ask yourself, What kind of life do you want and how close are you to living it? You cannot ever live the life of your dreams without coming face to face with the truth. Every unwanted pound creates another layer of lies. It’s only when you peel back those layers that you will be set free: Free to work out, free to eat responsibly, free to live the life you want and deserve to live. Tell the truth and you’ll learn to eat to satisfy your physical hunger and stop burying your hopes and dreams beneath layers of fat.

Man, Oprah is so real and right on! "Losing weight" isn't just about cutting calories and exercising more. In fact, lifetime weight loss is about understanding what makes you 'tick'... why do you crave that doughnut when work gets stressful? It is not until we peel back the layers and start getting real with ourselves that we can make a lifetime change. So I send you encouragement and lots of courage... today is the day to peel back the layers and live free!

Warm weather is so nice!

This mild/moderate weather we are having right now is so wonderful and makes me pine for spring and summer. I must remind myself that we haven't even finished the first full week of January, so I must be patient and enjoy the snow when it returns.

Mild weather also reminds me of my favorite time of year... early spring when it is still a bit breezy, but warm enough to be able to run outside and not have to run our 'long runs' (when training for half-marathons) on the treadmill. Oh that time will come! But for now, enjoy the mild weather and get ready for the snow that is coming at the end of the week!

Happy 2008!

I always find the start of the new year to be refreshing and exciting. It's fun to dream of the happenings and possibilities that lie ahead, however it can be a bit daunting sometimes.

Instead of using January 1 to make a "New Year's" resolution, what if we used it to make a "New Year's DAY resolution?" That sounds so much more feasible! Why not break the year into weeks and then break each week into days. So if your resolution is to get healthy this year and shed a few pounds, ask yourself each day what you are doing to move towards that goal.

Do you need just a little push to get going? Can I help you reach that goal? I offer program consultations both in my home studio or at your home, in addition to one-on-one (or group) personal training, as well as nutritional counseling and meal planning. I would be honored to help you reach your goals this year. Use this day, the start of the new year to dream big, but tackle it one day at a time.