Don’t Cheat When You’re Out To Eat

Hi!

Pretty cute title right?

In the town of Burlington, Vermont there are plenty of places to go out to dinner. Everything looks so good! The menu gives me anxiety! Who do I listen to? My stomach, my taste buds, or my diet!? Sometimes I feel like I’m having a serious crisis.

What to do?!

Well, if you’re like me, there are several ways to avoid dining turmoil:

  1. Screw your diet!! (don’t even lie, we are all guilty of this one) But seriously, sometimes its okay to cheat. If you work hard all week, its okay to indulge! But not excessively.
  2. Research the menu beforehand. I usually pick this method. I can research what kinds of foods they serve and what actually looks appealing vs. if its calorically worth it. (plus it helps see what’s good for the wallet too).
  3. Split it in half and bag it right away. You can ask for a doggie bag- out of sight out of mind! You’ll find it easier to finish your plate, and trick your brain into being full since the plate is cleaned!
  4. Drink water before eating. This is good for all meals and should be practiced regularly. If you drink at least one glass of water instead of snacking on the bread, chips or other dangerous carbs, you’ll hydrate, keep calories off and fight the appetite!!
  5. Split it with a friend! You and a friend go out to dinner? Split it!!
  6. Greens not grains. A side dish should consist of veggies, not potatoes or rice.

Hopefully this is helpful to those who have a hard time going out to dinner like I do. Diets (I like to refer to them as “eating limitations”) are all about planning before and keeping a level head when you need to improvise!

My half marathon is in 3 weeks!! The ice on the streets has been bad, so I am behind on my running– oops. Wish me luck! Yoga for the Warrior (Bob Harper’s video on youtube) yesterday, 3.6 miles with hills today, yoga and snowboarding tomorrow.

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Keep up the good work everyone!

Posture & Form

In any sort of exercise you do, the most important and essential thing is to have good posture and form! Running, swimming, push ups, sit ups- you name it! I was recently corrected on my push ups and though that it was important to share.

Now, originally I had my arms out shoulder width apart or more. Coming into the down position my shoulders to my elbows would be in line and creating a 90 degree angle with my hands. This is not correct form (GASP! My gym teachers have failed me). The correct way to do it is to start in the same position, but to try and have your elbows point 45 degrees away from your torso in the down position. Not to be confused with tricep pushups, which keep the arms close to the torso. I thought this might be important to share, especially for people like me out there who are double jointed in the elbows.

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Bad push up, see the ams?
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Correct! see the elbows?

 

 

 

 

 

 

 

 

Next are squats! In my soccer days, I blew out my knee and had to wear an imobilizor for a month. Fun stuff. Ever since, I’ve needed to wear a knee brace on my right knee. As a runner, I’ve read several times that squats really help build thigh strength and help running out- but it hurt too much! I was making sure my toes weren’t going over my knees, but it still hurt! I was then told to point my toes out 45 degrees and widen my stance more so than shoulder width apart. Sometimes it helps to hold your toes she you squat to feel if your knees start to move in (they should follow the same angle as your toes in execution) and whether they are passing the toe line or not. It helps to practice in from of a mirror at different views.

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like this!

Through my continuous studies, I have also learned about proper posture. Did you know that most people have their head slightly more foreword? This is from reading, computers, phones and electronics. I was like.. no way my neck is fine! Nope. Try it for yourself! have someone put their thumb on/ near your sternum (the middle upper part of your ribcage, right below your collar bone line) and their pointer finger on your nose.  Is it a strait line?  Have them pouch your head back a little.

My last posture is running. There are a lot of small tips to making good form. It’s hard to relax and clear the mind, focus on breathing, watch your feat and keep your back strait all at the same time. You focus on these things long enough though, they become second natures. Here are my major tips:

  • Knees up, toes foreword!
  • Tight core! Super important for any exercise in incorperating both upper and lower body muscles. Especially when running up hills!
  • Shoulder relaxed. If you keep your shoulder’s relaxed, your arms won’t feel so robotic and swing naturally.
  • Eyes up. Keep your gaze and head up!
  • Tuck your butt in. Try to keep your spine strait by curving your butt in.
  • Remember to breath!

For more tips, check out Runner’s World website.

In other news, I tried making kale chips! They came out pretty well. I squeezed a little lemon, sprinkled some garlic powder and salt, and popped them in the oven for 20-25 mins at 350! Yumm!

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I registered for my personal trainer exam! The website even has a countdown now. Talk about pressure!!! May 16th!!

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Hope you all have a wonderful day!

Half marathon is next saturday!

Time

Hey everyone!

Went for a 3.5 mile run this morning. It was cold yet beautiful! I was kind of off my game last week from spring break and some other important things going on, but I am happy to report I’ve reduced my running time to 9:30. Yay! That’s over a minute lower than my original running time!

On this wonderful run, I was thinking about why I fell off my running schedule and why others have a hard time exercising and it is: time. According to my PT book, time is the biggest preconceived barrier a person will have towards making a lifestyle change (of any kind really). When I decided I wanted to start running, I made two things.

  • a weekly planner of my normal week (since I’m unemployed and in school, my weekly play-by-play is pretty predictable).
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Run Pilates Run Yoga Run Yoga Run
7:30
8:00
8:30
9:00 class class
9:30 class class
10:00  class  class
10:30 Or
11:00 I go
11:30 boarding
12:00 Social Social
12:30 Psych Psych
1:00
1:30
2:00
2:30
3:00 Culture Culture
3:30
4:00
4:30
5:00 Death
5:30 And
6:00 Dying
6:30
7:00
7:30
8:00
8:30
9:00
  • a work out schedule (like I’ve posted before). this is just a mock up
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
2/23 2.5 mi Pilates 3 mi Yoga 3 mi Yoga 6 mi
3/2 2.5 mi Pilates 3.5 mi Yoga 3 mi Yoga 7 mi
3/9 3 miles Pilates 4 mi Yoga 3.5 mi Yoga 8 mi
3/16 3 miles Pilates 4 mi Yoga 3.5 mi Yoga 9 mi

Now, I know everyone likes to do their own thing, but I like checking things off. The check gives me satisfaction that I did what I set out to do that day.

Together, these two schedules have helped me time manage. I also use this technique in the off season- like when I had a job. Time management is essential to keeping yourself on track.

The other major factor in exercise is motivation- I think everyone struggles with this at some point or another. So.. Switch it up! Run somewhere new, try another exercise class! After a while, people reach a “plateau” effect. Workouts are boring and results are not as prominent as when you started.

Most importantly- have a support team! Find a group of people to start MyFitnessPal with you. Or get some people at work to run a 5k together! People have much better success in numbers.

Hope everyone has a great day!

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