Category Archives: Fitness

Jan 21 2013

Monday Motivation

Warning: This post contains some serious self-love and motivation. Hopefully, you yourself will be inspired to do some self butt kicking in the near future. :)

This past weekend I got some serious workouts in. The weather was nice (well, as nice as January can be in New Hampshire!), I got a lot of sleep, I had no major plans, and I was just feeling the urge to workout as much as possible. Plus, after picking up these new kicks at the New Balance outlet earlier in the week, I knew I had some running to do.

There will be no slipping with these treads this Winter! Why did I never think of purchasing trail running shoes for the Winter before?!

I have been working out on the treadmill a two or three mornings each week, and although it helps keep me in shape over the Winter, there is nothing like running in the fresh air. I’m happy to say that I got two runs in this weekend – one each on Saturday and Sunday afternoon – just under three miles a piece, and at a decent pace. I was pleased, especially since this was not my first workout on either day.

Treadmill workouts are fine for cold, snowy days, but I much prefer working out outside in the fresh air!

Both mornings started off with a yoga class at a nearby studio I love, The Yoga Tree. The first morning was a slower-paced class I attended with my soul-sister Ellen. It may have been slower, but it was still an excellent workout for both of us! Sunday morning I went solo to the Vinyasa class. When class was over, I turned to the gentlemen behind me and said, “WHOA. That was an awesome class! I’m so glad I got out of bed early for this!” to which he smiled and agreed.

Each day I logged two hours of physical fitness. Each day I felt great, strong, happy, satisfied, and proud of myself. I could have never accomplished this double-workout, two days in a row until a few years ago. Most of my life was spent being non-active, moody, and non-physically ambitious. Since 2010, I have ran quite a few 5k races, a half marathon, have done Bikram yoga multiple times a week for an entire Winter season, have walked probably thousands of miles, and have incorporated a Vinyasa style yoga practice into my weekly fitness routine for nearly a year now. Each activity, run, walk, yoga class is a stepping stone – each one of them makes me stronger not only physically, but mentally as well. 

I’m writing this blog post to let you know that it is never too late to start. If you have never been physically fit before, it doesn’t mean you can’t be in the future. The body is a powerful machine and when it is fueled properly and treated with love, it can accomplish even the most daunting tasks. It can help you reach fitness goals that you never thought were possible. It can help you reach a level of peace and happiness that you never knew existed.

Best of all, fitness can help you love and appreciate your body, even if you’ve had pretty crappy self-esteem up until this point (like I did most of my life.) I found myself saying the following mantra in my head during one of my runs and both of my yoga classes.

This mantra made me realize one very important thing…

I am not only thankful for my body, but I’m incredibly grateful for the Institute of Integrative Nutrition for teaching me this important trait – it is okay to love myself. This past year has been an eye opening experience for me, as I have learned not only how to properly fuel my body (and how to teach others how to properly fuel theirs!) but possibly more importantly, how strong the mind-body connection truly is. Although I may have been able to accomplish difficult physical activity without the help of IIN, I know I definitely would not be as appreciative of my body without their program.



Lastly, I have the New Balance bag my shoes came in to thank! It must have inspired me to get moving this past weekend – both my body and mind thank you, New Balance bag :)

Now it is time for you to go out there and not only make excellent happen, but love yourself too! What fitness activities do you enjoy most and help make you your best you? 

Nov 19 2012

The Importance of Listening to Your Body

For two years, I would run nearly every day – at least four times a week. I trained for a half-marathon in the Summer and Fall of 2011, and ever since then, I have not enjoyed running as much. I joke and say that the half-marathon ruined my love for running, but in all honesty, I kind of think it did.

This past Summer was particularly stressful for me, as my father, who is also my boss, was sick, in the hospital, and out of work for over three weeks – during our busiest part of the year. Even though I was not all that into it or enthusiastic about it, I ran a lot to cope with my stress. I ran so much I wore out my latest pair of running sneakers. While researching what new pair to buy, I discovered that being flat footed, not only could I not find a good pair of running sneakers made for me, but it was actually recommended that flat footers DO NOT run due to increased risk for injury. Although I had not been injured physically, could over-running be the reason why I had lost interest and stamina in the activity?

Even if that were true, I was not ready to give the sport up. Not run?! How could I not run?! I had been running for the past two years – running helped me lose weight, helped keep me level headed. If I stopped running I would gain weight and be a stressed out crazy witch! I did not want either of these things to happen, so I started incorporating other high intensity workouts into my fitness routine.

Great reminder!

I dusted off my bike and started riding around town and doing some off dirt trails. I took up Zumba. I swam laps in the pool. I managed to reduce my running to once or twice a week, but I felt exhausted whenever I did run. I had no endurance, and my paced slowed quite a bit. Frustrated with the direction I was headed and a bit fearful that I might injure myself, I decided to stop running.

Missing the green of summertime, sigh…

By then it had turned cold outside, so I continued with the Zumba and started incorporating yoga back into my weekly activity. First once a week, then twice a week, then classes three times a week and doing postures at home on my days “off.” Yoga felt great. It helped me unwind and de-stress, provided me with the heart-pumping I craved, and tested the limitations of both my mind and body strength. My responded well to the yoga and wanted more, so I gave my body more yoga! The best part about yoga was that it did not exhaust me like other physical activity, but instead gave me more energy.

Then, this past weekend, I had the urge to run. I’m not sure if it was the sunny, crisp day, or the fact that I had some extra energy to burn, but I decided I was going to go for a run. I felt like my body needed it. Being Mid-November, I had only ran once since Labor Day weekend. I was a bit nervous at how my body would react, afraid that it wasn’t as strong as it used to be, but I have to admit it felt good putting on my running clothes and pressing play on iPhone running playlist.

The run started out great and I cruised right along. Before I knew it, my MapMyRun app chirped in my ear, “You have just completed one mile. Your pace is 9:45.” 9:45?! Seriously? But I haven’t run in two months! My pace during the Summer was always between 11:00 and 12:00 (I have never been a fast runner, but this Summer my pace was particularly slow). AND I felt great! I felt strong, powerful. My breathing was a consistent in and out, I wasn’t too much out of breath, and my form was nearly perfect. I finished the run strong, only having to walk a short bit after mile two, and completed three miles in seconds over thirty minutes.

Feeling great post-run!!

I was overjoyed when I finished. I felt so proud that after taking so much time off, I had such a successful run! I ran into my driveway and announced to my waiting husband that I “totally killed it.” I strongly believe that a break from running is just what my body needed, as was replacing running with yoga. The yoga strengthened my body; my core, legs, and arms are all much stronger than they were back in the Summer. The yoga also re-trained my breathing; while I was running I focused a lot on my breathe and making sure to breathe in and out at a consistent basis.

My reason for writing this post is a simple one…. everyone needs to listen to their own body. As a health coach, I am always telling my clients to listen to their bodies, but even I need a reminder of this from time to time! If your body is saying you need to stop doing an activity because you are feeling exhausted, YOU NEED TO STOP. I am all for pushing yourself and working out, but you do not want want to push yourself too far – extreme fatigue and exhaustion are not something you want to mess with. If an activity is feeling good and giving you more energy, then THAT is what your body needs at that time. It is a simple theory really, give your body what it is asking for, but one we all seem to forget when we are caught up in our day-to-day lives.

Going forward, especially into the cold Winter months that lay ahead, I plan on continuing with my yoga practice at least three times a week. I love the way yoga makes me feel, and the results I’m seeing on my body. As for running,  I will squeeze in a run whenever my body feels the need to do so and not put pressure on myself to get a run in!

Perfectly stated!

Sep 11 2012

Core Strength

The following post is by Kelly Roberts

“Core Strength” is the hottest thing around and everyone wants it! Why wouldn’t you? If you have core strength, it means you have strong abdominal and lower back muscles. And usually you have a flat, defined tummy and great posture. So…what’s the best way to gain core strength??? Well, Pilates of course!

Core strength, what is it and why do we need it? The core is the deep, protective muscles of the abdominals, mid and lower back. This is where your body’s power, control, and balance comes from when doing any movement including walking, standing, sitting, or exercising. Core strength reduces our risk of pain and injuries, helps women with delivering babies, and it corrects your posture and alignment. Most people, who complain of low back, find it’s the result of weak core muscles. Once their core is strong, back pain usually dissipates.

So, how do you get it? By engaging the muscle, you teach and develop them to make them stronger. The best way to build core strength is to lie on the floor, with your arms by your side and your knees bent, then find neutral pelvis. (Neutral pelvis can be found by letting your spine fall into the floor naturally. Now “push” your pelvis posterior or away from you slightly so you have a small space between your lower back and floor. It should feel like your balancing on the two “knotty” bones of your hips.)

Next you want to engage your muscles. First think of sinking your belly button to your spine and keep squeezing, but don’t hold your breath, continue to breathe naturally. Next you want to engage your pelvic floor or transverse abdominis. You do this by “Kegeling” or think of it as stopping the flow of urine. You should feel like your holding your bladder and sucking in your belly. :) Ladies think of lying on your bed zipping up a pair of jeans that don’t fit. (We all know we’ve had to do this before!) Do 8-10 reps and hold them for 5-8 seconds to start. Try to do these twice a day, as you build strength you can hold the exercise for longer or do more reps. Practice while sitting in the car at a stop light, while sitting at the computer, or while standing cooking dinner. Try to remind yourself in every task you do throughout the day and in no time you’ll be on your way to building a stronger and leaner core!

Kelly Roberts is a BASI Certified Pilates Instructor, Certified Raw Chef, and Holistic Health Coach. She lives in Berlin, Maryland with her husband and two small children. For more information about Kelly, please visit www.balancedlivinghealthandwellness.com or follow her blog at www.farmfoodieandfitness.com.

Sep 3 2012

Labor Day Weekend

Is it just me, or is Summer the shortest of the seasons?!

I know they are all equal in time, but in my neck of the woods, Summer is really only the months of July and August. The end of Summer always comes so quickly and is always so sad to me. I’m already missing the long days and warm temps of July (sigh).

For the unofficial last weekend of Summer, I had one thing on the agenda – to relax. Since Summer not only flies by, but it is also my busy season at work (and lets not forget all the fun weekend activities that take place), by the time Labor Day comes, I’m pooped. The hubby and I decided to forgo a last camping trip of the year and stick around the house to relax.

And relax we did. I read some new-to-me nutrition books on the hammock with miss Annabelle….

Love snuggle time with my princess!

Great new books!

We took a motorcycle ride along the coast. No pictures, sorry, except for this one of me in my awesome new hat!

We did an 11 mile bike ride (half on the road, half on trails at Winnikinni Park). I am so proud of Al for doing this ride. He has given himself some fitness goals so he can get into better shape and he is doing GREAT! Yay for Al!

Off roadin’ on the bicycles

We had our friends Matt and Cassie over for dinner and a bonfire. I cooked on the grill (yummy ribs from Brookford Farm – best ribs I’ve ever had!) and Cassie made Apple Pie Crostadas for dessert. Cassie is an amazing baker and started a blog called I Need To Bake – check out her recipes and adventures in the kitchen! Pictures of dessert stolen from Cassie’s blog!

Dinner

Dessert

However, I think one of my favorite parts of the weekend was playing with my new toy – MY VITAMIX! Do you have one of these?! If not, you are missing out my friend! Holy cow this machine can do EVERYTHING (literally everything but vacuum and do the laundry.) You can make smoothies, juices, nut butters, ice cream, soups, crush ice, chop veggies…. the list goes on and on and on. But wait. The best part – it cleans itself. Yup. That’s right. My least favorite task of all – cleaning – it does all by itself (after a few drops of soap and pressing the on button.) I have made SO many awesome meals this weekend, and in no time flat. I’m psyched to have this gadget – it is definitely going to make my life a lot easier. Worth every penny. (Especially since I got it for 30% off with free shipping! Thanks QVC!)

My latest obsession

I’m off to go make some soup in my Vitamix (if the recipe I’m thinking of in my head comes out as good as I am imagining it, I will share it). I hope everyone had a great weekend like I did! What did you all do?

P.S. – For all the teachers and students out there, I hope you have a great 2012/2013 school year!

Apr 22 2012

Running Buddies

” I always loved running…it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs.” – Jesse Owens, Track and Field winner of four gold medals in the 1936 Olympics

I have been running for two years now and I have always run by myself. I enjoy the alone time, the peace and quiet, and the opportunity to reflect on the day, week, or month. When I finish a run, I always feel calm and relaxed. I always say that running for me is more about mental health than it is about physical health – being in shape and having more energy are just bonuses to feeling more relaxed and at peace with myself. I don’t care about how fast or how far I run, all I care about is giving myself the time to unwind. So often we rush from day to day never allowing ourselves alone time, where we can reflect and de-stress. Over the past two years, I have remained loyal to giving my body and mind the time it needs to reflect and de-stress, and I’m so thankful that I have.

Recently some of my friends have started running and I am so proud of them for doing so. I have a lot of respect for anyone who takes time out of their busy schedules to workout and devote time to their bodies and minds. My friend, Lindsay, just started running and asked me to join her this past week. I thought it sounded like a great idea, but part of me was thinking, “Hmm, how is this going to work? If I get tired, or out of breath (I have asthma, so this is common for me) and want to stop, will she stop too, or will she think I’m a whimp?!”

This past week we went on two runs together and it is going great! We are hoping to run twice a week together. I’d be lying if I said we run the whole time – we are both very chatty people, so we do a combination of walking and running! When we run we keep a good pace and still manage to carry on conversation. I feel as though running with someone helps give me the motivation to keep going and not stop when I get out of breath, as I typically do. When I ran by myself this week I also did not stop and had one of my best times I’ve had in months!

Having a running buddy also holds me accountable to go for runs. I’m typically a regimented person and when I say I’m going to do something, I do it. However, there are those days when I’m just not in the mood for a run, or I want to sleep in, or I’m tired from a long day at work. Knowing that Lindsay is there waiting for me to run with her gives me that extra kick to get me moving. I can’t help but think I should have had a running buddy all along! Don’t get me wrong, I still plan on running by myself at least once a week to give myself time to reflect and de-stress, but having a running buddy definitely makes for a fun running experience.

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Do you run? If so, why do you love running? Is running more physical or mental for you? Do you run with a friend?

Jan 27 2012

Combating the winter blues

The best way to fight off the winter blues is to stay active. I will admit that I get seasonal depression and the months of November – March are not my favorite. For the past two years, however, I’ve been able to keep my blues to a minimum with the help of some hard work and a little sweat.

My favorite workouts are running and walking outside, but with the shorter days and colder temps of the winter months, it is difficult to get my favorite workouts in. Last winter I did a combination of Bikram Yoga classes and Kickboxing classes, and typically got a long run in on the weekends. Although both activities were great, kept my typical winter weight gain to a minimum, and kept the winter blues away, I felt as though both activities were a little much for me. I’m always go-go-going at work, at home, when I run… and doing two more fast pace physical activities wore me out. Big time. I got sick a lot last winter and I think it’s because I didn’t allow myself the chance to rest. I did a fast pace workout seven days a week, and it was too much for my body to handle.

After speaking with a wise friend of mine when I was taking her Acupressure course (I’ll post more on that soon!) this past fall, I decided I needed to sloooow. it. down. I bought a Groupon (man do I love those things!) shortly thereafter for a Yoga studio in Haverhill called The Yoga Tree. 15 classes for $59 – didn’t have to show me twice! That is a killer deal!

The studio specializes in Vinyasa yoga and offers classes seven days a week, typically in the mornings and evenings. They have a variety of packages and offer a $6 community class on Wednesday night.  I have not been to that class yet, but I have been to four others – Happy Hour Yoga (twice), Gentle Yoga, and Candlelight Yoga. Once a month the Candlelight Yoga class has live music which is amazing. Very peaceful and relaxing, and excellent music. My favorite class is a Happy Hour Yoga class on Fridays at 5:30pm.

I like the studio because they offer a variety of classes at times that are convenient to my schedule; however, my favorite thing about the studio is the owner Caroline. I have never been to a yoga studio before where the instructors (Caroline) walk around and adjust your body/postures so much! It is perfect! You know when you’re doing a yoga posture and you’re thinking to yourself, “Am I even doing this right?! That girl next to me has a way better form. I’m doing this all wrong! I’m terrible at yoga!!” Well, Caroline walks around and corrects your postures so you don’t feel that way at all – and she does is with a smile on her face. She couldn’t be nicer and make you feel more comfortable, while helping you better your practice, and in turn, your body.

I am enjoying slowing it down and doing a relaxing physical activity, that is still a great workout, but… well… I still do need to run!! I need to release my energy… just not every day. Because it’s difficult to get out on the road this time of year, Al and I took a big step this week and got this….

A Treadmill!

Woohoo!! A Treadmill!! We are now in the process of turning our spare bedroom into a workout room and office! Very exciting! I’m having a hard time running on the treadmill, as it is very, very different from running outdoors, but I have been walking. Walking at a high incline and at a fast pace burns a lot of calories – I’m surprised that I sweat as much as when I run!

The best part about us getting a treadmill – Al has gotten up every morning this week to walk on it! WITHOUT me nagging him to do so! He loves it and can already feel a difference in his mood – he’s less aggrevated throughout the day and has a lot more energy. GO AL!

And with that being said… I’m off to Happy Hour Yoga!

A combination of Vinyasa yoga and running/walking on the treadmill work for me, but how do you combat the winter blues??

Jan 8 2012

Weekend

I think weekends were created to keep people mentally stable. Seriously.

Last week was so draining on me. Maybe it was post-holidayness, maybe it was because my dad (who is my boss) was out sick all week, maybe it was because I had some issues with the biggest job I have going on right now, maybe because I didn’t work out for two days and was getting antsy, and maybe it was a combination of all of those things. All I know is I brought my camera to work everyday to upload food pictures (don’t have a computer at home, just an iPad) and I didn’t have an opportunity to upload those pictures until 4:45 on Friday afternoon. Sign of a busy week. A draining week.

Luckily, I had signed up for Happy Hour Yoga at The Yoga Tree in Haverhill for a Friday evening class, and I headed there as soon as I was finished uploading my pictures. It was a great way to end a yucky week. It was my first class at The Yoga Tree and I thought Caroline did a wonderful job instructing the class. I bought a Groupon a few months back and I am so thankful I did – I get to attend 14 more classes under my Groupon! I signed up for a Tuesday night class for this upcoming week, which is a candle light class with live music. Sounds so relaxing, and I’m looking forward to it.

Then, because this weekend was so warm, I was able to go for two walks with the pups and two runs. I ran a total of 8 miles this weekend- that’s milage I haven’t done since training for my the half marathon in October! It felt so good. Gave me so much energy and released so much stress and anxiety I was carrying with me all week. I also cooked, a lot, and made some healthy meals. I have a butternut squash bread cooking right now, and if it turns out well I’ll post the recipe this week!

The greatest part of the weekend was spending time with my hubby. We are so lucky to have two days where neither of us have to work. I know many couples that don’t have two days off together and that must really stink. We both work so much during the week that some nights we only see each other for a little bit. The weekends are our catch up time and we always do so many fun things – like going out to Portsmouth!

Saturday night Throwback Brewery did a Tap Takeover at the Gaslight in Portsmouth. They had eight of their delicious beers on tap, which paired nicely with the great food at the Gaslight. (Shredded pork nachos + winter salad with spinach and goat cheese + Stout #3 + Love Me Long Time Pilsner = a full and happy Andrea :) ). A lot of people came out for the event and pretty soon beers started selling out! Hopefully they’ll do another Tap Takeover soon!

Before leaving Portsmouth, we stopped at The Portsmouth Brewery store and picked up a bottle of their Milk Stout, simply because the name interested me (and because I know they create some very yummy beers). So now as I post this blog, rested, relaxed, and ready for whatever this next week brings me, I am enjoying the Milk Stout…. It is smooth and delicious! I wish I bought more than one bottle, and I wished I hadn’t offered to share it with Al who is also loving it! Ha!

Until next weekend, cheers!

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Dec 17 2011

15 min get-your-blood-pumping morning workout

It’s been over a week since my last post, and since I know some of you have been reading on a regular basis, I’m going to write a quick post to give you your fix :) I’m hoping to do another post this weekend (topic – juicing!) but I have important plans today (girls day with Liz in Portsmouth!) and I need to get my butt moving…

I’m a big advocate for physical activity – any type. If you want to be healthy you must active in some way, whether it be walking, running, weight lifting, yoga, or a combination of these activities. I honestly started running as a way to cope with everyday stress – I had this pent up energy that I needed to release. So one day when I was walking, I just decided to run. I had too much energy inside me that day to just walk and I had to let it out!

People make excuses all the time to dodge physical fitness – my two favorites: “I don’t have the time!” and “I don’t have the money!” Have you found yourself saying one, or both, of these things to avoid exercise? Well guess what? I have a solution for both.

I call it “15 min get-your-blood-pumping morning workout” because that’s exactly what it does. Now I’m not claiming this workout will have you lose 50 lbs. and get you into shape, but I will say that you will burn calories and get your heart pumping – and it will give you a burst of energy to get you through your day. I like to workout in the morning because it helps me get through my dad.

All you need is your body and a 5×5 area in your house. Here’s how you do it:

Step 1 – 25 jumping jacks (or mountain climbers or burpees – but I hate burpees with a passion so I will not do those! Just trying to give suggestions!)
Step 2 – 50 crunches (my favorite are the bicycle ones, where you touch your elbow to the opposite knee while crunching)
Step 3 – 15 pushups (if your just starting and need to keep your knees on the ground that is fine – remember something is better than nothing!)
Step 4 – 25 squats, leg lifts, or lay on your stomach, engage your abs, arms, butt, and legs and raise opposite leg and arm, then switch. If doing the later two, do 50 so it’s 25 each side.

Repeat all 4 steps 4 times. Do it as quickly as you can so your breathing heavy (in through your nose, out through your mouth), your heart is pumping, and you start to sweat. Sweat is good – it’s toxins leaving your body.

This workout typically takes me 15 min to complete and is great to do if I’m running late in the morning and only have a few min to workout. I typically stop after the second set to take a sip of water and get some kisses from the pups… When they see me doing all of this they apparently think it’s play time and try kissing me and jumping on me… And I just can’t resist their little faces.

So basically you’re doing cardio, abs, arms, legs/butt/back. Switch it up! Make it more difficult and increase your reps if this is too simple for you. Modify it to fit your body! Push yourself and work hard. Just do it – NO MORE EXCUSES!

20111217-080540.jpg I mean come on, could you resist these faces?! Sometimes you need a 1 min break to get a little love from your furry babies :)

Dec 9 2011

Motivation

“I’m so cold… I should have worn gloves… and a hat… and a thicker shirt… I hate this weather… I want summer back… Ugh I’m not even sweating… why am I even running right now? Ah yes because I ate too many peanut butter cookies yesterday… I can’t believe Al brought those home! I need to get moving so I can get to work and order those samples, write that proposal… Crap! I need to make lunches before I leave too… Oh great, here comes a hill…”

These thoughts were racing through my head as I was running dragging my butt this morning.  I was just not into it. Not at all. I was dragging, slacking, cold, reminiscing of summer, just plain cranky… and just as I was about to start walking, as I sometimes do when I’m just not that into it (I use that phrase a lot now, thanks Tiff ;) ), a song came on my playlist and my whole attitude changed. Just as quickly as that.

It pepped me up and gave me the motivation to just keep going. So I did. And I didn’t walk. It’s weird but as soon as the song came on, I didn’t feel the need to walk anymore, nor did I feel the cold biting at my limbs. I’m not sure why really – maybe it was the good beat, maybe it was the lyrics that I can relate to, maybe it was the caffeine in the cup of coffee I had about an hour earlier that was finally kicking it, maybe it was because I knew I ate too many cookies last night and I’ve made a promise to myself never to be fat again….  It doesn’t really matter why I changed my attitude, it just matters that I did. And I got my butt into gear and I ran.

Songs have done this to me before, but not quite to this extreme… I can’t exactly put it into words… all I know is that I accomplished the task that I set out to accomplish – I ran 3 miles. Certainly not a huge mileage, but enough to get me going for my day…. and more than I could have ran two years ago. I must always remember that until April of 2010, I could have never ran 3 miles; I never had up until that point. Even on days when I have a crappy run, I must remember that it could always be worse. At least I can run now – and for that I am proud of myself.

The best part is when I finished I checked my iPhone and was shocked to see that I had ran one of my fastest times I’ve done in a long, long time. So thank you, Mary J. Blige, for the burst of motivation this morning… because I needed it. I needed the reminder that I’m not a quitter, and I can accomplish tasks that may seem difficult at times. I’ve come this far, there’s no need to walk now. Even when things get tough, I know that I wouldn’t change my life, my life’s Just Fine.

Tool and I just before my first 5K on 1/1/11