Skip the Chocolate. Give Sweat!

February is the month of love. And when you love someone you give them flowers, or dinner out or lots and lots of chocolate, right? With New Hampshire now ranked as the 35th highest adult obesity rate in the nation (The State of Obesity: Better Policies for a Healthier America), what the world needs now is way less chocolate and a lot more sweat. This Valentine's Month think outside the chocolate box and give your loved ones a gift that can't be boxed; good health, good moods and special times connecting with each other. Here are some tips to discover a fitness connection with your loved one:

1.      Fitness DatesRestaurants will be over crowded anyways. Try to do something fitness related with your loved ones each month. Winter can be ice skating, skiing or sledding. Summer can be hikes, bike rides or visit to farmer's markets for local produce. Year round can be at home work-outs, planning time at your gym's pool or visit your early years of dating and visit a roller rink.

 

2.      Healthy CompetitionGet the blood flowing with a local running or adventure race. Do a fitness challenge together. Winner gets to pick out something for the other person to do.

 

3.      Cook a Healthy MealPlan out something different to try, buy the ingredients together and then spend time cooking and chatting. Saves money and calories.

 

Healthy Hearts equal Happy Hearts so invest your time and money this Valentine's Day in giving that special someone a gift of fitness for both of you. Not only will your relationship be stronger but the side effects of feeling good (and looking good) will not go unnoticed.

Love/Hate Relationship with Celery

True Story - Not too long ago I HATED Celery. I didn't like the taste and I couldn't understand why people would eat it. I didn't like it in salads or soups and I certainly didn't have it in my plan to site down and munch on it raw. I told myself I would NEVER like celery.

Fast Forward and I look down and I am eating celery. I have a big bag of it in my Fridge and I LIKE it (of course Almond butter or Hummus dip helps too).

 

So you never know how you might change over time. Keep your mind open, explore and NEVER Say NEVER : )

Have you found yourself liking something you swore you never would?

Beat the Winter Blues

Unless you are a winter sport lover, the shorter days and longer nights of New England winter can leave you dragging. It is often easier to stay warm and cozy snuggled in bed but staying inside too long can create a mild depression. Here are few tricks to keep you smiling until the frost melts.

 

Exercise

Find something you like to do and stick with it on a consistent schedule.  It could be walking outside or at a local mall, joining a gym or doing at home videos.

 

Eat a healthy diet

What you eat can certainly affect how you feel. Try to stay away from refined/processed foods. Sugar, rice, and white breads can steal your energy from you, causing you to feel tired and sluggish. Drink plenty of water (8 cups a day) and eat foods like vegetables, fruits, lean proteins and whole wheat breads. These foods contain nutrients that will stabilize your blood sugar and increase your levels of energy.

 

Vitamin D
During the winter seasons you can get the lack of vitamin D blues simply by not exposing yourself to enough sunlight. Experts suggest going outside for 10 minutes in the midday sun. You can also eat foods high in vitamin D. Most dairy, salmon, and eggs, as well as fortified foods such as orange juice and soy milk are all high in vitamin D.

Rest

Making sure you are getting at least 7 to 8 hours of sleep each night will help to avoid waking up exhausted. Synching your waking time with the rising of the sun will give you the most benefits of lining up with your environment. Also make sure that you are relaxing and slowing down once the sun sets.

Best Moment of 2014 - Putting my Face in Water

End of the Year Reflection. I was blessed to have a lot of high points in 2014 but this had to be my favorite. After 2 years of motivating other people to “Try a Tri” I finally found myself with time to train and no excuses not to do our local Sprint Tri event. Except for the fact that I really don’t like water. I don’t like to swim in open water and I don’t like to put my face in the water. So why did I do a Sprint Tri? Because I can’t say no to a challenge. I did my bike, run and swim training leading up to the event and felt good going in. I knew I wasn’t going to break any records but my goal was just to have fun and finish. I love the community of racing and bonding with my fellow contenders. I got lucky with a borrowed wet suit and with one open water practice swim two 2 days before the race (Thanks David). I had so many butterflies in my stomach but I knew that if I could just finish the swim part (which is first) I would be good the rest of the event. For me it was 100% more of a mental challenge then a physical challenge.

I almost didn’t make it past the start. When I went to jump into the water I was so concerned about holding on to my goggles that I forgot to close my nose and mouth (rookie mistake). I came up to the surface gasping and coughing for air. I had one minute to pull myself together and figure out if I was going to swim or call it quits. I took a few deep breaths, said a lot of quick prayers and pulled it together for the gun start. I started slow and stayed slow. I kept away from the crowd and swam my own race. I got passed. I even got asked by the lifeguard at almost the end of the course if I needed a noodle to hold on to. But I didn’t. I knew with every stroke, every breath, every move forward I was one step closer to conquering my fears and reaching my goal.

This photo captures that moment when I knew I made it. I knew I had reached the goal I had set out to do. It was the best feeling in the world and one I will not soon forget. It is also the feeling that I want others to have and why I work to motivate others to reach their goals today.

What is a Fitness Challenge (and WHY you should do one)

You will hear the words "Fitness Challenge" come out of my mouth a lot. You may even get an invitation from me to join one. What the heck am I talking about?

 

Here is some background information on what they are and how they can help you.

 

What is a Fitness Challenge?

A fitness challenge is a group of people working together to achieve results in their fitness/nutrition programs. Typically it will be set up as a Facebook group with a start and finish time. Some of them may be FREE like a Clean Eating Challenge or a Holiday Survival Challenge. Others you may need to INVEST in a Beachbody nutrition/fitness program. It is a system that gives people the accountability and support they need when they start a fitness program. It is place for people to go and share their success or personal challenges in a judge free area.

 

My Personal Experience in a Fitness Challenge

As of this post, on a personal level I have participated in a Clean Eating Challenge, two 21 Day Fix Support Groups and a Holiday Survival Group. The support and education I got from all the groups helped me to achieve the results I wanted. I also found a clear connection in the success I had to the amount of participation I put into the challenges.

 

Contact me if you want an exclusive look at the blog I did for my first 21 Day Fix Challenge (Before and After Photos Included : )

 

How a Fitness Challenge Can Benefit YOU

If you are looking for that additional support to help motivate you along the way a fitness challenge is a great way to connect with others that have similar goals. Yes, you may have to make an initial investment for a fitness/nutrition program, but the support and motivation you get from your group (and your FREE Beachbody coach) is PRICELESS.

SO……

Are you ready for a fitness challenge? If yes, let's connect and I can get you started on the steps to YOURT new Lifestyle. Email me at sarah@lifestyleforward.com or message me from Facebook at Lifestyle Forward.

Deep Thoughts from the Pet Store

Ok, I have to admit when I first saw this I was cracking up laughing and just had to take a video.

But then my brain got thinking.........

Life can be tough. We run hard with our little movements trying to get somewhere. Sometimes we trip. Sometimes we fall behind. Sometimes we get so confused and in our own way that we flip over backwards and land on our head (My favorite part : ).

But we get a chance to get back at it. We get a chance to learn from our challenges and hardships. We get back into life and just keep moving FORWARD.

Thank you little mouse for inspiring me to keep on moving FORWARD.

Don’t let the Holidays WEIGH You Down

Hooray, Hooray, the holidays are here! With visions of sugar plums dancing in our heads it is no wonder that most adults gain about one or more pounds during the holidays. Getting through the holidays can be hard, but it doesn't have to be that way.

The holiday season shouldn’t be about missing out or dieting. It's a time to celebrate with family and friends, and to enjoy the festivities. The challenge is to do it without gaining back any of the weight you've worked hard to lose or to gain pounds you really don’t need for the New Year.

Here are some tips to help you feel MERRY and BRIGHT this season:

Keep moving.
Schedule time for your regular workout routine and when you can add an extra 5 minutes to burn a few more calories. Plan holiday activates that require movement like caroling, sledding or family friendly football game.

Weigh in regularly
Step on the scale at least once a week. If you see the number going up that's your signal to cut back on portions or set up your physical activity.

Fill up on veggies and lean protein.
Make sure that for your meals that are not holiday related you stick to a balanced clean eating diet of lean proteins, vegetables and fruits, healthy grains and good fats like seeds and healthy oils.

Eat a healthy breakfast.
Study after study confirms that people who eat breakfast end up eating fewer calories throughout the day. If you are pressed for time try a protein smoothie, hard boiled eggs or Greek yogurt and fruit.

Find Healthy Substitutes for Seasonal Flavors
Pumpkin, Gingerbread, Peppermint, Eggnog. It seems like more and more seasonal flavored foods pop up that you feel you must have because they are only here for a limited time. Try to find healthy alternatives like non sugar flavored coffees or at home healthy baked treats to fulfill your cravings.

Party Plan.
You have them on your calendar so plan ahead before you go. Eat some crunchy veggies, small salad or broth based soup before an event to avoid over eating. If you are bringing something make sure it is a healthy option so you and others can partake. And most important keep the alcohol in moderation. Try flavored seltzer water to keep it bubbly without the calories.

This season, give yourself the best gift of health, happiness and a stress free season of weight worry. You have plenty of time to focus on that in the New Year.