“Plan your dive, dive your plan”

Health and Fitness Challenge

Here’s an honest update on how the challenge is going: ehhhhh.

I did great during week one. Last week, I fell off the wagon a little bit. However, I will NOT beat myself up over it. I’m going to continue on to week 3 and do better than I did last week.

I’m doing great at the working out and eating my veggies. It’s the other things like green drinks and counting calories that I have been flubbing. So, I need to readjust my focus and put more emphasis on the things that are giving me troubles.

Here’s the challenge for week 3:

Week 3

Scuba Diving

I have my scuba diving license. One thing that the PADI instructors drilled into my head is this phrase: plan your dive, dive your plan.

The meaning behind that little phrase is simple, yet genius, to not only scuba diving but to anything in life.

In scuba diving, the phrase is important to safety. It’s too dangerous to not have a plan before going under water. You need to plan your dive, and then dive your plan. Don’t go off course.

This is the same for life, especially this challenge. In order to be successful, you have to plan. Plan when and what you’re going to be eating for each meal, each day. If you don’t plan, you’ll find yourself reaching toward that unhealthy snack or falling back into your old habits.

Planning takes time and effort upfront. After the planning and strategizing is done, your choices and behaviors will be easier to control.

Will you still have urges and cravings? Yes. But, I guarantee if you have a plan and are facing a craving, you’ll be more apt to resist and move forward.

Let’s make a plan and let’s get energized!

 

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Health and fitness challenge: The journey

So, I promised I would have a picture on Monday. I do have a picture, which was ready for Monday, but time got away from me yesterday to post the picture. I’m a horrible person, I know 😉

It’s Tuesday, time to post that picture now!

Week 1

 

The reason I’m including a picture is to show the progression of each week. I know from past experience that I get frustrated when I don’t see results quickly enough. This time, I want to focus on the progression- no matter how small- instead of how fast it takes. It’s all about the journey, you know.

I honestly don’t have a goal in mind for this challenge. I just want to complete it and see the effects on my mind and body. This will put less stress and pressure on the challenge and won’t take the fun out of it.

I want this experience to be fun. As a society, we put too much unwarranted pressure on ourselves. I’m using this challenge to make positive impacts on my mind and body and learning how to enjoy the journey.

I hope you join me in this journey. You’ll be glad you did when it’s over!

Let’s get energized! 🙂

Health and fitness challenge

I’m going to be starting a health and fitness challenge today.

It’s called the 30 Day Ev0-lution challenge  2014. It’s from earlier this year, but that doesn’t matter to me. I already do the majority of the challenge on a daily basis, but something about a challenge just makes it all the more fun. It truly gives you something to work for, I feel.

I’m going to post a before and after picture to see how far I’ve come. This is going to be a journey, and I want to capture it and share it with others. I dare you to join me on this journey.

Check out the website for more information. In the meantime, here are the challenges of the four week journey:

Week one

Week 2

Week 3

Week4Let’s get energized!

Overnight Oatmeal

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Breakfast on the go
Last time I discussed the different types of oats, so I thought it’d be fun to put those oats to use.

Have you ever had overnight oatmeal? If not, I’m about to share with you something you’ll wonder how you lived this long without it. Seriously.

Oatmeal is a great power breakfast that will get your day going and keep you full longer. Overnight oatmeal has the same benefits, PLUS you can grab it and go. How awesome is that!?

Here’s a recipe that I adapted from MyHealthyDish

Ingredients:

  • 1/2 cup old fashioned oats (or rolled oats)
  • 1 cup almond milk (or milk of choice)
  • 1 tbsp of hemp seeds (chia seeds is better, but that’s what I had)
  • 1/2 tsp of honey
  • cinnamon
  • 1 tbsp of PB2 (optional)
  • fruit for topping (optional)

Directions:

  1. mix oats, almond milk, seeds, honey, PB2 and cinnamon in a bowl (I don’t have mason jars)

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2. Cover with plastic wrap and place in refrigerator overnight

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3. Take out in the morning, top with fruit and enjoy 🙂

overnight oats

 


You can warm it up if you’d like, but it’s absolutely tasty cold!

 

If you like your oatmeal thicker, use less almond milk. You’ll have to experiment with measures until you’re satisfied with its thickness.

 

Get cookin’ and get energized!

Intermittent Fasting take 2

I wanted to write about IF again because it is such an in-depth topic, and because I have some more points I’d like to cover:

  1. eating enough while fasting
  2. gaining muscle while fasting
  3. Beginner’s guide to IF

Eating enough while fasting

I did mention that intermittent fasting is not about starving yourself. Starving yourself is not healthy, period. What I want to add here is that you need to make sure you’re getting your daily recommended calories even though you’re fasting.

To do this you need to make the meals you do eat big enough to make up for the meal you’re missing. However, it’s also vital that you’re not overeating when you are consuming calories in your feeding window.

Gaining muscle while fasting

I’m a tiny person. I am the girl in the gym that everyone says “you’re so little”, “you need to eat more”, etc. For the record, I weigh more than most perceive and I also eat a ton.

The reason I say this is because I’m not looking at IF to lose fat specifically. I want to gain muscle, and in order to see those muscles, I want to lose fat. Both are possible with IF.

What I’ve found is that our body’s natural instinct is not to break down muscle. Our body wants to grow, not deplete. Our bodies also need glucose, or blood sugar. When our bodies do not have enough glucose, they begin to break down muscle. However, our bodies store glucose in the liver and in body fat, so when it’s not getting glucose from food (because we’re fasting) it turns to the reserves.

I could keep going on this, but I think Michael Matthews does a better job of that.

 

Beginner’s Guide to intermittent fasting

My last point is easy. For those, like me, who are new to intermittent fasting, look at James Clear’s Beginner’s Guide to Intermittent Fasting. It offers some great charts to help you decide how to fast your meals. Also check out his FAQ’s on intermittent fasting.

I lied. I have another point. Intermittent fasting is not a diet, but more a pattern of eating. Even Wikipedia has that correct.

Let’s get energized! 😀

Intermittent Fasting

I’ve always heard, as I’m sure you have, that breakfast should not be missed. It’s “the most important meal of the day” they say. Well, they’re also saying differently now.

Enter in intermittent fasting (IF- the health field really likes their acronyms). Intermittent fasting is going for extended periods of time without eating (12 hours, 16 hours, 24 hours). When you do eat, you eat within a window of time, usually between 6-8 hours.

You might be thinking this is starving yourself because that’s what I thought. However, it’s something we’re all quite used to. If you are done eating by 8 pm and don’t eat again until 8 am, you’ve done intermittent fasting.

There’s many benefits that come from IF as well. Some benefits include:

  • improved insulin control (blood sugar)
  • fat burning
  • reduced blood pressure

I’m truly intrigued by IF, but I definitely need to learn more about it. Dr. Berardi’s results are incredible and quite enticing, but I recommend, for you and myself included, to read, read, read up on IF. See if it’s safe and okay to do. Ask your doctor even. I am by no means recommending anyone to take on intermittent fasting. I am simply educating on things relating to health and fitness and that entails talking about anything, especially trends.

Check out Dr. Berardi’s website to learn more about IF.

Now, let’s get ENERGIZED!!!!