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!