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!!