Change Your Bad Habits....Your Life Depends On It!

I tend to get very reflective this time of year with my thoughts.  Something about the end of the year does that to me.  I'm a deep thinker, always have been.  So as I sit here eating my morning meal (pictured above), I am consuming the last piece of bread I have in my house.  It's organic, of course, but flour will be leaving my diet come January 1.  I will be posting the article I am writing about that nutritional plan in the next day or so.

 

Sometimes I wonder why I bother to care so much about other people's well-being, as it seems most people don't give proper attention to their own health, as it is reflected by what they eat that tells me that. I have an extensive background in nutrition and exercise, some 30 years.  I've had some more formal training with certifications and diploma, but I have logged countless hours of self-study during that period.  For years I went back and forth with my eating habits and my exercise, never being consistent and sticking with it. By the time I was 38 in 2000, and my dad died, I was at my heaviest weight in my life...200 pounds! I'm only 5'5-1/2"! The stress of my dad's illness turned me to comforting myself with the wrong foods, and the pounds packed on.

 

Fast forward to 2009, even though I had experienced a good weight loss several years previous, I still wasn't where I needed to be, and now health issues were creeping in.  Frantic to get it under control, I turned to Western medicine for an answer.  It didn't help, in fact it intensified the problem.  I started using some herbs and was able to get the situation under control, albeit, I would find just temporarily.  Eastern medicine to the rescue! The last 6 years though have been tough ones, as the issue didn't completely go away, and I found out in 2014, I was literally feeding the problem.  Months before that when I made a big change in my diet and exercise, it was as if the flood gates of Hell had opened.  Once again I found myself struggling to get through a health crisis.

 

In 2011, I embarked upon certification as a personal trainer.  I was doing pretty good that year, consistently working out at the gym, and improving my eating habits, knowing this is what I needed to do.  At the end of the year, I took a pretty bad fall....and that knocked me off the wagon. 2012 and 2013 were bad years.  I went back to old habits and by the beginning of 2014, I was in poor shape.  I had packed on the pounds and was back up to just over 162.  Also, my health issue had resurfaced, and serious anemia had set in.  By April, I knew I had to get a handle on this once and for all.  I just simply could not continue to go on this way.  I was close to being hospitalized.

 

The diet was the first thing to be addressed, and over night I went cold turkey...no more refined white flour or refined white sugar, no red meat (was causing inflammation issues in my thumb where I had developed arthritis), no junk food, no fast food, no deep fried food.  Fortunately, I had given up soda pop many years before.  And no alcohol.  I wasn't big on drinking to begin with.  Occasional red wine when I did.  Back to the gym to get the weight off.  By the end of 2014, I was 34 pounds lighter, and was the smallest I'd been since I was in high school.  The health issue is now under control, I have maintained my weight loss within 4 pounds, and I've never felt better!

 

So, all this said to get to my point.  I have experienced seeing many friends deal with serious health issues this year, and unfortunately have lost two young friends in 2015.  I have long been fascinated with how the human body works, and amazed, yet sad at how much abuse it can take.  We do so many things that are bad for us, and seemingly we get away with it...in our 20's...our 30's....our 40's.  But then late 40's early 50's arrive and we start seeing we are reaping what we sow.  I have blogged about this before. We are each responsible for what we eat, that being said, it is our own fault when things go awry because of it.  I have had a lot to deal with, and took the necessary measures to regain my health.  I can only hope I have not done irreversible damage.

 

I hear it all....the 'reasons', which are just excuses really.  Moderation is a word that comes up.  I totally get it.  People are way sensitive about their eating habits, especially when they have poor ones.  Nobody wants to give up the bad stuff, it tastes so good, any hey, I 'deserve' it!  I've been there, done that, and I can tell you from personal experience, it is not worth the repercussion. I consistently tell my friends I am here to help, that I care.  Sadly, it seems to fall on deaf ears.  When I do hear from someone, it is because something unfortunate has transpired, and now they realize the need to change. It's ok.  I'm still here for you even after the fact.  I would like very much to stress prevention however, not damage control. Either way, I'm here to assist you in dealing with it. We can work through it, but understand it will take patience and consistency...and yes, those poor eating habits will have to go, there is no way around it!

 

It may seem that eating right isn't any fun. Well, let me tell you, being sick and unhealthy is not any fun. Being overweight and unhealthy is hard...losing weight is hard, but is worth the effort to ensure improved health. You've got to stick with this...everyday.  It's not a fad, it's a lifestyle.  The foods I prepare and eat taste good.  It takes preplanning, effort and time.  Convenience foods are over processed, fast food is cheap...don't jip yourself, you're worth more than that.  I truly don't miss what I've left behind.  Once you start reaping the benefit of feeling better, you will realize you didn't know you could feel so good! That's a big payoff!  You don't have to wait for the new calendar year to roll over, start today! Change your bad habits....your life depends on it!

Protein - An Important Part of Your Diet

 

There are many important things to consider when it comes to what you eat.  Carbohydrates get a lot of attention these days, but I want to focus on protein.  Although carbs play an important role along with protein, I believe most people eat too many carbs and the wrong kind.  That's a whole other article!

 

Protein isn't just for people who are involved in weight training.  Just your 'average Joe' needs 56 grams (men) or 46 grams (women).  It is an essential nutrient that helps you to lose weight, and yes, increase muscle mass.  That is important when you are involved in strength training.

 

 

The 'one size fits all' method doesn't set well with me, as there are several factors that need to be taken into consideration when determining how much.  I believe using your body weight to calculate this is much more accurate.  To do this, you will need to convert your weight in pounds to kilograms (body weight divided by 2.2) If you are not lifting weights, you can take that figure times .8. So an inactive 150 pound person would need about 54 grams of protein a day. (150 divided by 2.2 = 68.1 x .8 = 54.48) If you are lifting weights, take your kilogram figure times 1.5 or 2 to determine your need. 1.5 for moderate or times 2 for more intense workouts.

 

So where are the best sources of protein? I am going to list non-dairy choices.  Number one is eggs.  This is a very versatile food that contains healthy fats, antioxidants and lots of vitamins.  The whites are almost entirely protein while the yolk contains nutrients and fat.  Chicken and turkey breast without the skin.  Oats. Even though cooking time is longer, steel cut is best.  This grain assists in regularity and contains magnesium, manganese and vitamin B1.  Broccoli...one of the best vegetables you can include in your diet.  Raw, steamed or grilled it boasts vitamin C and K, potassium and fiber.  One cup = 3 grams protein and only 31 calories.  Tuna, rich in Omega-3 fatty acids.  One cup contains a whopping 39 grams of protein.  Lean beef.  A great choice is bison. Always choose lean cuts. A 3 oz. serving gives you 22 grams of protein and also iron and B vitamins.  Quinoa. (pronounced 'keen-wah') is a grain that is a seed.  Dubbed a 'superfood', it is easy to add to homemade soups (don't need to cook it before adding), and has a short stove-top cook time.  One cup provides 8 grams of protein and offers fiber, minerals and antioxidants.  Adding beans (black, kidney, garbanzo) will boost your protein intake from 38 to 40 plus grams protein per cup and also low in fat.

 

Adding quality protein to your diet is quite simple.  It will require some pre-planning and prep, but it is well worth it. Consider eating 5-7 small meals instead of just three...this will give your body a constant supply of nutrients and keep your energy levels even.  Whether you are an 'average Joe' wanting to eat healthier or into consistent strength training, protein will support muscle repair, increase muscle growth and expedite recovery.  Something for every 'body'...protein...an important part of your diet...everyday! Be well, live well....because living 'well' is the best revenge!

Soup-er Easy Black Bean Soup (Recipe)

Beans are a quick and easy go-to food....I love adding them to homemade soups. This recipe has just five ingredients.

 

 

1 carton organic vegetable broth

1 can organic diced tomatoes

1 can green beans

1 can organic black beans

8 oz. orzo (uncooked)

 

 

Rinse and drain black beans, drain green beans.  Put all ingredients in a large pan.  Heat until orzo is cooked. Season with fresh ground black pepper and Bragg Organic Sprinkle. Enjoy with hot, homemade bread and organic butter!

 

 

 



Functional Fitness and Nutrition

 

 

There are approximately 640 skeletal muscles within the typical human, and 206 bones. We were meant to move...a lot! There are many kinds of exercise, however each type in some way benefits our bodies. It is important to train your muscles to work together so that daily tasks are performed in the best way possible.  By utilizing upper and lower muscles at the same time, functional fitness exercises also emphasize core stability.  Regular exercise not only benefits mind and body, it can help prevent serious disease.

 

Programs for such vary in intensity and there is no shortage of them on the Internet. Stability balls, kettlebell and even yoga can aid in getting your body into shape.  Of course, the first thing necessary is, you have to do it! Not just occasionally or on the weekend, but consistently. If you are not comfortable with the atmosphere of a gym, you can purchase equipment for home use at a reasonable cost.  And should you need assistance with the use of the products, there are personal trainers who can come to your home.  Should you venture into the gym and are unfamiliar with the use of the equipment, most gyms have personal trainers on staff who can give you an overview of proper use.

 

 

Along with exercise, diet needs to be addressed and brought in check. My nutritional philosophy is that of clean eating. How exactly that is defined depends on who you ask. Jack LaLanne, the godfather of fitness (1914-2011) consumed a mainly vegetarian diet with daily home juicing, so lots of fruits and vegetables, whole grains and occasionally some fish.  One of the most popular today by Tosca Reno includes lean red meat, poultry, fish, eggs, fruits and vegetables, and whole grains. It leans heavily on foods being prepared at home. Mine is similar to both, so most do not vary much. No refined white sugar or refined white flour, no junk food (potato chips, pop, etc.), no fast food, no deep fried food, rarely ever alcohol (maybe 4 oz. red wine a couple times a year). I prefer to prepare my own food that way I know what's in it. I rarely darken the doorstep of a restaurant door.

 

This may seem overwhelming, but it really is not.  It's simply getting back to eating the abundance of your food in its natural, whole, raw state.  Your taste buds will adapt, just have your focus and mindset where it needs to be and you will be successful. Have a strategy, map out a written plan with goals...short-term and long-term.  Be informed...educate yourself regarding your personal health/exercise needs.  Consider a moral support system. Place yourself around people who will encourage what you are doing, not those who are out to sabotage your efforts. There are several big holidays just around the corner that typically entail a lot of eating and snacking on foods that are not healthy. Overeating is a serious issue, and more so during the upcoming months. Do not let that deter you.  You don't have to wait for the new calendar year to turn over to have healthy eating habits and get in shape. One of my favorite sayings came from a quote I saw from Runner's World.  "If you think you can, you can.  If you think you can't, you're right."

Learning To Run - A Novice Perspective

 

I have been anticipating writing this blog for a while now. I wanted to get a little more 'experience' under my belt! So now I write this, fresh off my first 5k running race, which indeed was an experience, albeit one of mixed emotions for me. From my novice perspective, comes much thought regarding running. I've always been a walker, and I have participated in countless 5k walking events over my adult years.  I can say now, walking vs. running is quite different!

 

So, why the change? Well, there is a story behind it.  When I got back into the gym and seriously made the commitment to be dedicated to lifting weights, I naturally wanted to work toward fit abs.  This has been an ongoing challenge for me, as I have an issue that makes it even harder to obtain that.  So in my quest for this elusive prize, I did some web surfing to try to find an answer.  What do I need to be doing to get this? The answer was aerobic...either swimming or running.  Well, I don't swim...I drown well...so the only other choice was running.  I had been doing HIIT (high intensity interval training) in the gym on the treadmill.  I determined I needed to 'take it to the streets'.  It was time!

 

So, I was off and running...literally! I started May 30th.  Probably a bad time to begin....as Midwest humidity was in full swing.  I didn't let that deter me though.  Sweat....there was a lot of that! I was certainly continuing on whether I felt like it or not.  About this same time, the company I work for sent out an email regarding an event that employees could participate in put on by the Indiana Sports Corp called 'Corporate Challenge'.  I had disregarded the email when it first came through, and actually deleted it.  After I started running, I began thinking perhaps I should reconsider.  So I did.  I told a co-worker who was one of the team leaders for the event, to give me a month to see how I like running and I would give her an answer as to whether I would participate. By the end of June, my answer was 'yes'...I would run in the 5k....and also a half mile run that was offered.

 

The days, weeks and months passed...finally the time was approaching.  During my training, I learned and encountered so much.  That in itself was a new experience.  What is nice, is I continue to amaze myself in what I am capable of doing once I put my mind to it.  Mindset is a strong tool! My first week into running, I got my first 'injury'.  I developed a blister under a toenail. Yipes! It is now, all these months later, back onto the road to recovery.  I have doctored and babied it all this time.  You do what you have to do.  I learned from that.  I switched over to running sandals to avoid a repeat of that.  I knew that I would need to invest in a good pair of running shoes with doing a competitive 5k.  (See picture above).

 

I started off running 1.5 to 2 miles.  My first run that I recorded with my app 'Map My Run', which a friend told me about, registered around 11 on pace.  That was my starting point.  It naturally varied over time. I had a few in the 8's....some short sprints, and many in the 9's and 10's, and even a few more 11's.  I think I'm so used to having such good workouts in the gym on weight lifting, that being up and down with running was frustrating. I was doing well with the shorter runs, around 2 miles.  When I started doing longer runs, my time suffered, but I knew if I was going to run 3.1 miles in a race, I needed to know I could run that far.  Getting a good time along with the distance was a big challenge...one I have not conquered yet.  I did interval training, taking one day, usually a Saturday and running one mile as fast as I could.  Another day, I'd run a longer distance and not worry so much about pace...then I'd have a couple days where I would put the two together.

 

To just say, 'get out there and run', didn't seem right to me.  There is a lot to be aware of and a lot to know. Injury can obviously sideline you, and I don't like unpleasant 'surprises', that's no fun.  I didn't do that when I started working out in the gym when I was in my 20's.  I learned what to do in order to avoid injury.  I've not had an injury because of lifting weights wrong...yes, I've had sore muscles for sure...but no injuries...that's because I educated myself.  I had opportunity when I was finishing up my CEC's (continuing education credits) for my personal trainer certification to take a course regarding 'preventing running injuries'.  Wow...what a great opportunity to learn about running.  It was very informative.  It has been so useful to me, because I can also apply what I studied.

 

I am a person who thrives on goal-setting.  Goals are not a means to an end.  They are part of the journey...not a destination, because once you set a goal, then reach it, you set another goal and so on and so on.  With this first competitive run in the rear view mirror, I do have more goals on the agenda.  I continue to strive to do better and be better.  As long as I keep my mind on the positive I will continue to improve.  I do not compare myself against anyone else.  I am unique, as you are.  The body achieves what the mind believes.  When I say, 'yes, I can', then I know I will.  I have overcome a lot.  I continue to tear down obstacles, and that is encouraging.  I have come a long way, and still have far to travel.  My personal motto is, 'never give up, never give in, never back down'.  I will either find a way, or make one.  Be unstoppable!

My results from my first competitive 5k:

 

 



Veggies and Pasta with Tuna (Rebel Fitt Exclusive Recipe)

Even though we're preparing to enter into the Fall season, there's still plenty of time to enjoy some 'lighter' fare...and pasta with veggies can't be beat...add in some tuna, and you've got a nice carb/protein combination.  Following is a Rebel Fitt exclusive recipe:

 

 

Veggies and Pasta with Tuna

 

5 oz. can tuna

2.25 oz can sliced black olives

8 oz. organic Fusilli pasta

1/2 small organic cucumber

1 cup organic broccoli florets

1/4 cup each organic orange, red and green pepper, celery

1/2 cup balsamic salad dressing

1-gallon sealable storage bag

 

 

Drain tuna and black olives.  Cut veggies in small bite size pieces...cook pasta according to package directions...drain.  Dump all into the gallon bag, add salad dressing, seal bag and toss well.  Pour into a bowl, cover with lid or plastic wrap and refrigerate at least 4 hours or overnite to mix the flavors.  Enjoy!



Bean and Veggie Medley - Recipe

Summer is a great time to eat cold foods...and what better way to get more protein than with some beans and veggies? This is a great meat-free dish...paired with organic bread and some sun-brewed tea makes a satisfying meal.  Another B-Fitt! exclusive recipe...share with family and friends.

 

1- 15 oz. can organic black beans

1 - 15 oz. can organic garbanzo beans

1/2 small can sliced ripe olives

1 large organic Roma tomato

2 stalks organic celery

1/2 small organic onion

1/2 organic green pepper

1/3 organic cucumber (burpless variety)

1 Tablespoon raw organic chia seeds

Additional seasonings to taste: pepper, dill weed, Braggs Organic Herb Sprinkles

 

 

Rinse and drain beans and olives.  Cut tomatoes, celery, onion, green pepper and cucumber into small pieces.  Add all ingredients along with seasonings and stir well.  (Note: you can leave the seeds in the tomatoes...good source of lycopene) Refrigerate several hours and serve cold.  Enjoy!

The Trickle Down Effect - Reaping What You Sow

 

 

Because of my interest and background in nutrition, I see it a lot.  Because of my personal trainer certification, I realize even so much more.  Sad thing is, most people don't get it.  I think of how we ate when I was a kid.  We did probably better than most.  My mom cooked from scratch, we always had a nice garden...yet we ate refined white sugar and refined white flour.  That was what we had back then, and we didn't know the dangers of these nutrient deficient foods or the health issues they cause...I guess in some ways ignorance was bliss.  Fast forward to 21st Century America where everything is 'out there' now.  Issues that were kept in the dark are now commercials on tv.  We really have no excuse to not be 'in the know' on our health or nutrition related facts.  Unfortunately, this is not the case.  Even working for a third party health insurance provider, it amazes me (in a bad way), that most people really don't care to look after their health.  They smoke, drink soda pop, eat fast food, eat deep fried foods, drink way too much alcohol, don't exercise, are overweight...etc...on and on.  This really concerns me, and it deeply grieves me, because I care about these things.

 

I had health issues that became beyond my control last year.  Mainly female related ones that I come to find out I was providing fuel for the fire for  through my poor diet...I was feeding the problem...literally.  Because of that, I know I came really close to being hospitalized...but I sprung into action and worked frantically to turn it around and bring balance back to my body.  To say this was a challenge would be an understatement! I struggled...and it fought back...but I was determined I was going to win, and I did.  When I speak of these things, it is on a very personal level with me.  Perhaps some would say I'm being mean.  No, I'm not.  I've become very passionate about this...it is my mission....to get the word out...to get people to make positive change...to move in a direction of being 'well'.

 

You might think you're 'ok' right now...nothing wrong...I'm functioning fine.  But oh, look out...beware...things can change and change drastically overnight.  What you don't see and don't feel going on inside of you can suddenly push its way out.  I don't need to research anything to write this blog today...the words just flow from my fingertips.  It's time...it's time for me to write this.  It's much needed.  I get frustrated when I see people taking their health for granted. But when I get on someone about it, it is out of care and concern.  Even more disturbing is most people don't make the connection.  It's not just one or two things that set up a chain reaction...it's pretty much everything.  It's what I call the 'trickle down effect'.  And believe me, you will reap what you sow...it's just a matter of time before it all catches up. I can not say it enough....nutrition IS your first line of defense.

 

As an adult you are responsible for your personal health.  It's not your doctor's responsibility to do it....believe me, they need you to not be well...that's what makes them money...but I won't go there now...that's a whole other blog.  First thing you need is radical diet changes.  I chose to do this last year...and cold turkey is the best way...that way you don't keep teasing your system with junk it doesn't need.  No refined white sugar, no refined white flour, no soda pop, no junk food, no fast food, no deep fried food, extreme limitation of alcohol...which really wasn't a problem with me.  Gone.  I hadn't drank pop in over six years...so that wasn't a concern.  How much exercise do you get? Walking to the refrigerator and doing elbow bends from your plate to your mouth with a fork don't count.  I'm talking aerobic, oxygen building exercise and strength training.  What is your BMI? Do you even know what that is? It's body mass index, it is a calculation of height and current weight that determines your percentage of body fat...and over 30% is considered overweight.  Really, I think that percentage is a little high.  Granted being 'slim' is not an indicator of good health, but being overweight/obese IS bad for your health! There is nothing healthy about it! I've been there, done that! Many years ago, I rocked that at 32% BMI, which is considered obese.  I'm now at 22%, putting me in the normal range.  I feel SO much better.  It is amazing what the right changes will do.

 

Not sure what you need to do? Please read the articles in my blog...this will give you a good start and get you on your way.  I cannot do this part for you. Evaluate your current diet and exercise.  Write it down so you can review it...track your food intake on paper...everything...every bite that goes in your mouth.  Be honest with it, otherwise you only hurt yourself.  Get with a nutritionist, a personal trainer and get on track with getting your health where it needs to be...it doesn't get any easier as you age. I could go on and on with this, but for now, I've said enough.  There is a lot to it, but you have to take the first step, otherwise you can't move forward. If you have questions, email me.... bfittpersonaltraining@aol.com  I would love you help you...it means a lot to me.  I put 'personal' in personal training! Best always.

Protein Packed Low Carb Wrap (recipe)

 

 

 

 

 

Protein Packed Low Carb Wrap

 

 

You will need:

 

1 low-carb whole wheat wrap

Nut butter of choice (peanut, almond, etc)

Fruit of choice (apple, banana, etc.)

Organic Greek yogurt, plain

Organic ground cinnamon

Organic ground nutmeg

 

 

 

 

Spread peanut butter, then yogurt over wrap...doesn't need to be fancy or perfect.  Cube and apple (or slice a small banana) to one end of the wrap (very important).  Sprinkle with cinnamon and nutmeg.  Start rolling the wrap as tightly as possible at the end with the fruit.  Cut in half to serve.  Enjoy! How simple is that? And yummy too!

What Will It Really Take?

 

 

I think given a choice, if it were 'easy', most people would choose to be fit.  It is evident by the numbers, that many are not.  A lot has changed over the last four to five decades...there are more overweight and obese adults, and even children are falling prey to this disease. Yes, obesity is a disease...sadly a growing problem here in the U.S.  Even for the average person desiring to 'get there', it can be a struggle, and really, probably what we most desire is unattainable.  I am beginning to realize this.  I don't like it.  I've invested a lot of time and energy into my goals, and even though the one I set for myself this year is a big one, I didn't feel as though it were impossible.  Ok, that being said, it's probably not impossible, but what will it truly take for me to get there, and am I willing to do what is necessary? That's the rub.  I have already changed so much and sacrificed where most people would not.  I did it for my health, so I could move forward and enjoy being healthier.

 

I have learned a wealth of information regarding health and exercise over the last 30 years.  I read, I study and research.  I don't know it all...far from it...I read more than the average person in this area, and in keeping up on my CEC's (continuing education credits) for my personal trainer certification, I have access to materials others do not.  I am fascinated by muscle mechanics...the human body is a marvelous machine, and I stand in awe of its abilities and diversities. It is truly amazing how one can transform their body...I have experienced this personally in the last year on a level I had never before seen. If you're looking to just lose weight to decrease your risk for certain disease, it's attainable to anyone willing to put in the effort to do it.  However, if you want more...like muscle definition and six pack abs, it's going to take a lot of effort, especially for women, as our bodies really aren't meant to get in that kind of shape. Our dominate hormone, estrogen, and the fact that we bear children, lends our bodies to carry more fat, naturally, especially in the middle section, our core.  This is certainly an area that many women would like to see in shape, and it seems like an endless pursuit to obtain it.

 

 

My biggest struggle has been being estrogen dominate.  I found this out late last Summer. This has caused many issues for me, and I have found will most likely hinder me from obtaining the look I long for and have been working so hard to get for the last year...that is disappointing to say the least.  What I don't like is the over use of 'photo enhancement'...aka: Photoshop.  The 'image' this presents is a false one, displaying an 'effect' that simply isn't so.  I see this, you see this, and you and I think, 'yeah, that's what I want'...but, you're not gonna get it and neither am I, because it's really an illusion. These faces you see staring at you from the cover of a magazine and within its pages is fake...these people are not the picture of perfection you are viewing...you won't get it, because they don't have it to begin with.  I'd really like to put a challenge out there for these fitness magazines...one issue with NO photo enhancements...give me reality! I'm fed up with the false front, really.  We all have imperfections, but you see...this kind of advertising sells...money, money, money...always the bottom line! Makes me wonder, how many magazines would they sell if everybody saw the 'real picture'?

 

I tend to set a level of high perfection in my own life, however I do not expect it from others.  Strange perhaps, but it's my personality.  I became involved in small dog rescue in 2008, and every dog that I have been blessed to foster and/or adopt, is far from show dog appearance...but I love the little 'quirks' as I consider them that gives the dog its uniqueness and steals my heart.  The tongue that sticks out because of missing teeth, an ear that bends down instead of sticking up, a missing eye...all these are attributes that give each dog character.  Even with these 'imperfections', to me they are perfect!  I fall in love over and over, and this folks is real life stuff!

 

A friend of mine posted an article to her timeline on Facebook titled 'The Cost of Getting Lean - Is It Really Worth The Trade-off?'  I am sharing the link with you so you can read it, as it is a very informative article and will give you valuable insight and assist you in determining what you want and whether it's something that is attainable for you in your pursuit of health and fitness.  You can read it at: http://www.precisionnutrition.com/cost-of-getting-lean?utm_source=Facebook&utm_medium=Social&utm_campaign=PromotedPost_CGL-Lookalike

 

I doubt I will 'give up' on my goal, the rebel in me won't allow that!  I will keep working toward it because my curiosity begs me to go for it. I will also continue expanding my knowledge in this area. My hope for everyone is better health and fitness, and I continue in the pursuit of learning everything I can to help.  This level of fit can only be obtained through proper diet and consistent exercise.  There are no quick fixes, no magic bullet...simply the 'old school' approach for actually working to get it.  It will take sweat, sacrifice and determination.  Your path may be a long one and have many twists and turns...but remember, this thing called health is a continual journey, not a destination.

Journal Thoughts - 2/14/2015 - Checking In and Checking Up

The new year is still young....just six weeks in...but I realize that many people who made resolutions for their health have now dropped out of the race....it happens.  Been there, done that too many times myself.  I talk a lot about proper mindset, it is so important what we allow to enter into our brain, and I think sometimes we don't realize how much negative worms its way in.  Over the last ten months or so, I have made great strides in improving what I allow to pass through my head.  Wow...how easy it is to focus on the wrong things.  The old children's rhyme 'sticks and stones will break my bones, but words will never harm me' is really a misnomer of sorts, because once those opposing vibes enter in, it gets 'entertained'....then it fills the heart and exits through the mouth...at that point the damage is done.  'Can't' is a big stumbling block...'I don't want to', 'I don't like'...very negative. 'Can't' has to become 'can'...'don't' needs to just 'do'....the impossible becomes possible when 'I'm' with the program.  Nobody said it'd be easy, but it will be worth it.

 

2014 was a big year of change for me from a health standpoint.  It took me just past the first quarter of the year to 'get with it', but once the ball got rolling, it picked up speed and I accomplished what I would never have thought possible.  I have come so close about three times during my adult life...so, it took me a half century of time to 'get real' with it and truly make it a lifestyle...I am now on the path of no turning back. I am here and available to give you encouragement and assistance in any way I am able.  Please, don't give up.  The journey that is before you may be a long one, and there may be many twists and turns in the road, but stay the course and you will succeed.   What I am doing and how I am doing it now will get the results I desire because I am giving it no other choice...it has to come.  I push and challenge myself pretty much every time I work out.  I keep it in the forefront of my mind why I am doing this.  I'm human, there are times I'm tired and I think, 'I just can't do this, I just don't have the energy.'  Rest is important, and you have to be careful to not over-do.  But when it comes to the routine of what you need to do, don't let laziness block the path.

 

I have several friends that I text positive quotes to each day because I think it is good to start the day on an upbeat note, it can set the mood for the entire day. It also encourages me and keeps me on track. There are many times that the best workout I have at the gym was one I really didn't want to do. I have made it a practice to overcome the 'can't' and 'don't' in my mind by having a little mental chat with myself. "Ok, Anita...you can do this....you have goals...if you don't do this, you won't reach your goals....if you don't do this now, then when?" If you let it slide, it'll be easier to make an 'excuse' or have some 'reason' the next time to not do it then either.  But once I get in there and get going, it just seems to take off.  Then when I'm finished I am so glad I just did it! So maybe you've fallen off the wagon here already...so what? Get up, dust yourself off, and start up with it again.

 

There is still the whole rest of the year to be successful with this....just think, by Spring you can be well on your way, and by Summer? Wow....the results! You will be so glad you did! It can be a struggle and many times we feel like we're fighting a losing battle...but stick with it.  My motto is, 'never give up, never give in, never back down.'  Henry David Thoreau said, "what you get by achieving your goals isn't as important as what you become by achieving your goals."  So, exercise, eat right and be healthy...2015 is going to be the year for you!



What Do You Really, Really Want?

Well, perhaps the question is also, 'what do you really, really need' when it comes to diet and exercise? Further yet, what are you willing to sacrifice to get it? Truth is, it will require giving up some, or perhaps numerous bad habits to obtain it. Weight loss, exercise and nutrition go hand in hand.  One without the other is truly a waste of time.  I say this from personal experience.  Until you actually 'get it', you won't really get it....that is the results you want.  I cannot tell you the endless times over the last many decades I've looked at 'before' and 'after' pictures in magazines of other people's weight loss success stories....other people...not me.  I can recall asking myself, 'why can't you get there....what is holding you back'? 2014 was a triumphant year for me in this area....finally! Now I'm just 'tweeking' those results so to speak.  I worked on getting over 34 pounds of fat off my body....2015 is now focused on toning and building muscle...getting the final picture in place.  I'm getting there...it's been a slow process, but one of what I call 'forward motion'. I don't give up, I don't give in and I don't back down.  That is my motto, and I keep it always in the forefront of my mind.

 

To answer my question to myself as to 'why' I couldn't seem to get there took a bit of soul searching and total honesty with myself.  What I concluded was that I felt if I did, then I'd want to 'show it off'.  Hmmm....that's it? That is all that is holding me back from being successful with this? Oh my! Well...enough of that! Ok, so I show it off? So what?  Perhaps you need to do this for yourself.  I guess I'm old school in a sense that I like to write things down on paper.  In a 21st century world of 'e' everything for 'electronic', I like to feel that piece of paper in my hand and view it with my eyes.  However, if you want to journal yours in 'e' fashion and that works for you, that's fine...just do it! It's really important. This will be an indispensable tool in your success and a valuable record of your journey that you can reference for encouragement along the way.  Seeing how far you've come will fuel motivation to go the distance.

 

It's not rocket science, but it does require effort and commitment to get into shape.  You can't just walk into the gym and workout without a plan.  Ok, you could, but how would you realize results without goals?  See my point? Take the time to sit down and put some careful thought into it.  The plan and goal is #1.  Be specific! Generalizing it won't get it.  Don't just say, 'I want to lose weight'.  Ok, that's great, but how much weight? And in what time frame? Don't be unrealistic or you'll set yourself up for disappointment. To think you'll lose 20 pounds in two weeks is most likely not going to happen.  Slow and steady wins the race.  If you feel this is something you cannot do on your own, then seek out the assistance and guidance from a certified personal trainer or health coach.

 

There are many important factors that need to be taken into consideration when putting a lifestyle change in place....that's what I like to call it, because that's what it needs to be.  A good personal trainer will get your full health/medical background including body weight and measurements.  Why? Because there are several components that will determine what type of workout plan is safest and most beneficial for you.  If you have had a heart attack and have stints in place, you will not be able to do high intensity aerobic activity as you will need to keep your heart rate in check. If you are diabetic, there are also special considerations.  Current and past health history play a large role and cannot be overlooked.  Prescription medications are also require attention in planning an exercise program. Your resting heart rate will be recorded, and a 'target heart rate' determined.  This will vary with gender and age.

 

Finally, diet habits will need to be discussed.  I think this is the part most people do not like.  Taking inventory of what you eat and realizing that most likely some radical changes may be necessary, is not often the most pleasant part. The typical diet is S.A.D. (Standard American Diet) indeed.  What do you currently eat? Track it and record it for several days. What is your budget for food? What grocery stores are available in your area? Are you just responsible for feeding yourself or do you have a husband, children, etc? Do you skip breakfast? How many meals do you eat a day? Do you snack? If so, what foods do you eat when? Do you eat out a lot? Fast food? Any food allergies? What foods do you like? Dislike? What is your willingness to try new foods? I've eaten a variety of foods over my lifetime and I'm quite open to trying something new or unusual...this is very beneficial.

 

As you can see, this requires a lot of YOU! In fact, it's about you.  This is an area you are allowed to be 'selfish'.  You do this for you, not for somebody else.  I can give you advice and guide you on the right path, but I can't eat for you and I can't exercise for you.  This will require effort that can only come from....Y.O.U.! Bottom line....your success depends on....you guessed it....YOU!  If you possess a determined mindset, you will be successful.  Knowing it won't be easy, that it requires constant and consistent work is all part of it...but it is so worth it!  Anything worth having is worth working for....either work hard or you might as well quit.  But don't quit...don't give up....if you do, then what? I know the value of good health because I have suffered from failing health in the recent past.  I reflect on that now, and it still brings tears to my eyes to think I was ready to throw in the towel.  That is not my personality.  I was not raised that way. I'm not a quitter, I'm an over comer, and that has made me a strong person. Theodore Roosevelt said it well: "believe you can and you're halfway there."  One of my favorite encouraging sayings is: 'your fitness is 100% mental.  Your body will not go where your mind does not take it.'  And lastly, something thought provoking from 'MotivationMafia'....'the same boiling water that softens the potato hardens the egg.  It's not about the circumstance, but rather what you are made of.'

 

You've got this....I know you can do it!

 

 

 

 

Black Bean & Turkey Veggie Soup (recipe)

Nothing better to warm the soul on a cold, snowy day than some hot homemade soup.  Check out this recipe and add some extra protein to your meal!

 

One pound ground turkey

28 oz. organic crushed tomatoes w/basil

32 oz. organic vegetable broth

15 oz. organic black beans (rinsed and drained)

15 oz. organic whole kernel corn (drained)

14.5 oz. organic diced tomatoes (no salt added)

14.5 oz. organic cut green beans (drained)

15 oz. organic sweet peas (drained)

2.25 oz. sliced ripe olives (drained)

 

 

Cook ground turkey, no need to drain.  Add above ingredients into a large soup pan and heat.  Add desired seasonings.  I used fresh ground black pepper, Bragg Organic Sprinkle, organic dried dill weed, organic dried parsley and Himalayan pink salt. Serve hot with cornbread for a delicious lunch or dinner.

 

 



 



Better Than Fries (Recipe)

One of the big downfalls of the American diet is deep fried foods.  Most of these are purchased from a fast food establishment, and are one of the worst foods you can eat.  Deep frying destroys the nutrients in the potato and the amount of fat is just unhealthy.  You can make your own 'fries' at home and control the ingredients and have a much healthier side dish than anything you can get from those convenience food joints.

 

 

Following is a 'B-Fitt!' exclusive recipe for homemade 'better than fries'.

 

Makes 1 serving

 

1-2 organic potatoes

(Rinse, peel and cut potatoes....any shape preference, discs, sticks, etc.)

Add seasonings.  I used organic extra virgin olive oil, Bragg Organic Sprinkle and fresh ground pepper. Use enough to coat potatoes well.

 

 



Put seasonings into a plastic bag, add potatoes, seal bag and shake and knead bag to coat potatoes.

 

Pour potatoes onto pan and spread them out (I use aluminum foil to cut down on mess)...bake in toaster oven (or conventional oven) @ 425-450 degrees (Fahrenheit), turning at least once until potatoes are to desired crispness (I like mine really crispy!)

 

 

 

Enjoy! :-)