A Health Coach’s Favorite Things

Today on the blog I wanted to share with you some of my favorite health-and-wellness-related things from 2018 that I will definitely be carrying over into 2019.

Skincare

Plum Island Soap Company: Almond Oatmeal Clay Mask

almond oatmealWhile pretty much every product they cook up in their adorable little shop on Plum Island is wonderful, I love their almond oatmeal clay mask. My skin gets very dry in the colder months, with trouble patches right under my eyes. This mask helps moisturize and my skin looks so much more vibrant and hydrated after every use. Plus, their products are made of all natural, chemical-free, good for you and the earth ingredients. They do have an online store, but I really suggest you stop in the next time you’re in Newburyport because the shop is just the cutest thing and they are such sweet people!

FRE Skincare for Women Who Sweat

FRE SkincareAs someone with sensitive skin who works out, the products I use on my face are super important to me. FRE came highly recommended by a number of my fitness instructor friends so I finally decided to give it a go and I’m really glad I did! I bought the cleanser and the daily moisturizer to start (because, honestly, I don’t even know what a “serum” is). Since I started using it, my skin is much clearer with no hormonal breakouts on my chin and it’s much more moisturized. The cleanser has these great little jojoba beads in it that gently exfoliate so I can feel my skin getting cleaner and more moisturized at the same time. And the daytime cream is SPF 30 so I am confident heading outside for the day. Click here to grab yours for 25% off!

 

Workouts

Boston Barre

This beautiful new studio in Saugus is a gem! Don’t be fooled by the name, barre isn’t all they offer! They also have great cardio classes, like Pound,  innovative classes like, Yogalates, and strength classes,  like Bunda Burn. With that variety, they make it easy to achieve your fitness resolutions!

Tread Tabata

HIIT has been all the rage lately and there is good reason for it – the afterburn is a real thing. Essentially, HIIT workout combine brief bursts of high intensity activity with even short periods of rest in between. This triggers your body to burn more calories. Treat has an Express location in Beverly and a regular location in Marblehead. Their classes are set to founder Kathy G’s Tabata app and they keeping you moving with fun music and encouraging, energetic instructors who really know their stuff. These classes combine cardio on a treadmill or bike with strength training exercises on the floor. It’s seriously my new favorite thing, especially being able to get in and out in 45 minutes and know I got a killer workout. And as for that afterburn? You can totally feel it.

Snacks!

Zing Bars

Zing BarsThese are my favorite go-to snack bar because not only are they dietician-developed, they are also actually delicious and have have they icky texture a lot of “healthy” snack bars have. I recommend these to my clients all the time and they also rave about them. You can pick up one or two at most grocery stores, and, if you like them, here is a coupon code to order them and stock up. 

 

 

 

 

 

Please note some of the above links are affiliate links.

 

Deskercise!

This week, I’m happy to bring you a guest post from Concept Seating. We are a very sedentary society and that lifestyle takes its toll on our bodies and our health. Health risks of sitting too much include neck and spinal issues, muscle tightness, obesity, and metabolic syndrome, which includes high blood pressure, high blood sugar, high cholesterol levels, and excess body fat around the waist. These translate into conditions such as Type 2 diabetes, heart disease, and cancer. Many of us think that our half hour on the treadmill in the morning means that sitting at work for the rest of the day doesn’t matter, but that simply isn’t enough.

For many of us, the modern work environment leaves us little option than to sit most of the day, so it’s important to try to counteract those effects as much as possible throughout the day. How? Well, getting up and taking regular walking breaks is one way – try setting a reminder to get up and walk around your floor or the building every half hour or hour (some fitness trackers do this for you by buzzing every so often). As an added bonus, taking these breaks can improve your focus and thinking when you get back to your desk. Stretching is also critical to counteracting the muscle contractions that happens from hunching in front of a computer screen for hours on end.  The following exercises from Concept Seating give you a great combination of stretching and strengthening that you can do at your desk at any time of the day.  They help improve your posture, loosen up those shrunken muscles from hunching, and get you moving. Give them a try and let us know what you think!

Deskercise

Infographic courtesy of Concept Seating

 

Why Do I Get Sick When I Start a New Workout Routine?

Does it seem like every time you try to start a new exercise routine you get sick and end up having to start all over again? You’re not alone and this is an actual thing – it’s not just your body betraying you, though it may seem like it.

So let’s look at what’s going on when this happens and the steps you can take to stop it from happening to you next time.

Stress on Your Body

While exercise is really good for your body, it’s important to remember that it is also a stressor on your body, especially if it’s different or more vigorous than you’re used to. That stress on your body can temporarily run down your immune system, making you more susceptible to germs and viruses. It’s similar to how your immune system can get run down if you’re lacking in sleep for too long. One way of thinking of it is that your body has so many resources to allocate. If it needs to move more of them to exertion and healing/recovery from a workout, there are less resources to allocate to your immune system. Obviously, this isn’t quite what’s happening but it’s a way of thinking about it.

Gyms are a Germ Pit

I’m not being dramatic- they are a germ pit. Unfortunately, civilized human beings who actually thoroughly wipe down the equipment they use when they’re done are few and far between, so you’re sharing whatever they left on the treadmill before you. Free weights in particular are the dirtiest piece of gym equipment. In fact, one study found that free weights contain more than 300 times the germs found on a toilet seat. Sorry, but you needed to know. It makes sense when you think about it – how many times have you seen someone actually wipe down the weights before they re-rack them? Exactly. Never.

Your fitness classes are also guilty of being germy places. Yoga mats in particular are fantastic incubators for a number of infection-causing bacteria. And, just as at the gym, you can’t count on your neighbor wiping down her equipment as diligently as you do.

Add to this germy mix a rundown immune system and you have a perfect equation for a fitness de-railing illness.

So what can you do to end the vicious exercise-sickness-exercise cycle?

Tips for Keeping Healthy

  • Wipe down your equipment BEFORE and after use.
  • Avoid touching your face until you’ve washed your hands thoroughly.
  • Bring your own towel – some gyms transport their dirty and clean towels in the same gym, thereby recontaminating the clean towels with bacteria.
  • Try to make sure you wipe your face with the side of the towel that hasn’t touched the equipment – you can do this by putting a mark on one side of your towel or using a towel that has a pattern on one side.
  • Ease into your new workouts instead of running headlong in so it’s less of a strain on your body. You can do this by taking more modifications in your first class or starting your runs at a slower pace, for example.
  • If you’re going to try a new workout that’s more strenuous or just different from what you’re used to, do what you can to support your immune system – drink lots of water, take your vitamins, get enough rest, eat lots of fruits and veggies for those phytonutrients.

My Routine

I’m a fairly fit person, but I’ve dealt with the struggle of starting a new exercise regimen and getting sick immediately many times. Most recently, I tried a new HIIT class which is very different from what I’m used to and I got majorly sick within a couple days. So I have developed a new routine to avoid that.

Hydration. Not only do I make sure to drink water while I’m working out, I make sure to refill my water bottle before I leave and continue to drink it on my way home with the goal of replenishing fluids and then some.

Hand Washing. I try to be mindful about not touching my face during my workout and I wash my hands in the locker room before I leave. I also wash them again when I get home even if I’m going to shower right away (Confession: I usually eat before showering #priorities).

Immune System Support: I make sure to support my immune system by taking a Shaklee Vitalized Immunity tablet with a big glass of water when I get home and I take my vitamins with a nutritious snack or meal.

Rest. I’m an early to bed person. I have always needed a lot of sleep and that hasn’t changed with age so I listen to my body for bed time.

Restore. I don’t go right back to it the next day. I give my body a break by doing something lighter that will still get my blood pumping, like a long walk or yoga. Then I’m giving my body some chance to recuperate while stimulating the lining of my blood vessels, the endothelium, which releases its own natural “medicine” to help me continue to recover.

Once you’ve gotten over this hurdle, be sure to check out my tips for keeping yourself motivated to workout so you can keep up the good work!

Accomplishing Your New Year’s Resolutions

Did you know that 92% of New Year’s resolutions fail? And 80% of them fail by February? Those seem like pretty depressing odds, but you CAN make your healthy New Year’s resolutions a reality by avoiding some of the common pitfalls I often see people making. Whether you are looking to lose weight or to just get healthier, here are my tips for keeping your resolutions alive.

Pitfall 1: You Don’t Make It Official

It may seem silly, but there is a lot of power behind writing down a goal. It puts the energy out there for it and also helps you get more clear about what it is you want to accomplish. Better yet, if you write it down and place it somewhere prominent where you can see if often, it can serve as a daily reminder/motivation to keep working towards your goal.

Pitfall 2: You Don’t Know Your Why

Knowing why you want to accomplish a goal is just as important as having a goal. There are going to be times when working towards your resolution is challenging, you’re beating yourself up, and you just want to quit. In those instances, having a very strong reason why you want to accomplish your goal will keep you going. I don’t mean “I want to lose weight because I need to be healthier” – that’s very vague and not personal. You need to dig deep for your why: “I want to lose weight because I want to be able to chase my children around at the playground” or “I want to lose weight because I want to go on an international hiking trip to see some of the world’s most amazing natural sites.” These are powerful why’s that mean something personal to you. Once you know your why, take it a step further and write it down with your resolution.

Pitfall 3: Not Setting Specific Goals

Making your goals specific enough is critical and can be challenging. Without a specific goal, it can be impossible to track your progress or know when you’ve achieved your goal. Plus, if you don’t know exactly what you’re working towards, how will you stay motivated? Instead of making your resolution “I want to lose weight” or “I want to get healthier” make it “I want to lose 30 pounds” or “I want to be a size 6” or “I want to be able to run a 5k.” That way you can measure your efforts and your success.

Pitfall 4: You Don’t Plan Ahead

In a society where we are surrounded by sedentary entertainment and processed, unhealthy foods, it can be a challenge to stick to healthful goals. This is why planning ahead is crucial. Going to a party or gathering? Bring some healthy foods you can snack on. Taking a trip? Plan for some activity time in advance. Going out to dinner? Review the menu online ahead of time so you know what the healthy options are going into it.

Pitfall 5: You Go It Alone

Accountability is a very powerful motivating force. Tell someone you know will check in with you about your resolution and your plans for accomplishing it. Even better, find someone to work towards it with you. For example, if you know that you have a hard time getting yourself to the gym, find yourself a gym buddy. If you want to become a runner, sign up for a 5k with a friend so you have a deadline and an accountability partner.

Pitfall 6: You’re Too Focused

The major reason why most diets fail is that they are not sustainable. They are built on the premise of deprivation so they give you results fast, but you can’t stay on them in the long-term and you gain back the weight pretty quickly. If you are looking to lose weight or to just eat healthier, make sure that you build in a treat day. Balance is the key to success and having a designated time to indulge will help keep you on track – as long as you plan ahead for it so you don’t go overboard and get right back on track after. For example, if sweets are your thing, you could say that Fridays are your treat day and you can have dessert with dinner on Fridays. Likewise, if you are going to a party or some other function and know there will be treats there, make a deal with yourself ahead of time that you can have one slice of cake or some of your friend’s famous nacho dip. We are human. We eat for two reasons: to survive and for pleasure. You need both sides of the coin to be successful.

Pitfall 7: You Eat Too Much Salad

Many of us think that in order to lose weight and eat healthy, we need to just eat a lot of salads. Don’t get me wrong, salads are an awesome powerhouse of nutrients, but they can get old really fast. There are tons and tons of healthy meals you can have that are not salads. Check out my recipes or jump on Pinterest and there will be lots of healthy food inspiration for you. Variety is the spice of life, so make sure you change it up a bit!

Pitfall 8: You’re Not Tracking

No one wants to track what they eat but it is super important, especially in the beginning of any healthy eating routine. You would be shocked at how much you eat without even realizing it and also how much of it isn’t as healthy as you would think. My recommendation to you is to track your eating at least for the first 2 weeks of your resolution so you can really get a feel for what you’re putting into your body. Think about it, how can you change what you don’t know? It’s worth the tedium of tracking for a couple weeks.

Pitfall 9: You’re Not Exercising

We often hear that maintaining a healthy weight is 80% diet and 20% exercise. But if you’re only eating healthy, then you’re only going to get yourself 80% of the way there. Remember that our bodies can acclimate to our calorie intake and just focusing on food will get you to that dreaded weight loss plateau. A varied exercise routine will help keep you working steadily towards your goal and you will get there more quickly as well. Plus, exercise is crucial to a healthy heart and circulatory system, a healthy respiratory system, healthy bones and muscles, and it’s even beneficial for your immune system.

Pitfall 10: You’re Not Hydrating

As an adult, you should be drinking 1/2 oz of water per pound of your body weight per day. Water keeps your joints and muscles working well, helps flush your body, helps you feel full, helps keep your skin healthy, and so much more. I bet that you have had someone say to you that there is a chance you’re thirsty when you think you’re hungry. Keeping yourself hydrated is critical to helping you get healthier and/or lose weight.

Pitfall 11: You’re Not Supplementing

Regardless of how healthy you eat, I can promise you that you are not getting all of the nutrients that your body needs. In fact, 90% of Americans aren’t getting the nutrition our bodies need. There are a number of reasons for this. Among them are that our produce isn’t as nutritious as it once was, that, biologically speaking, a 2000 calorie diet isn’t normal for humans so we are trying to get all of our nutrition is fewer calories, plus factors like antibiotic use, consumption of inorganic meats, and digestive issues. In order for your body to function at its best, it needs to be properly nourished and supplementing with quality supplements is the way to do that. Regularly taking supplements will also help you reach your health goals by properly fueling your body. With regular supplementation, you may even notice a change in your appetite!

Wishing you a very happy, healthy New Year and all the best with your resolutions!

Recovering from Holiday Eating

The holidays are a time for family, togetherness, gratitude, and very often, overindulgence. There is no way to “undo” your holiday overindulgence, but you can bounce back on track so one big party or meal doesn’t slippery slope into another and other. Here are my rules for overindulgence recovery:

1.Don’t try to compensate by skipping meals the next day

Many people think that they can balance out what they consumed the day before by simply eating less, or none at all, the next day. This simply isn’t how our bodies work and taking this approach will do far more harm than good. In addition to making you cranky, deliberately skipping out on meals will leave you ravenous and often leads to binging and poor food choices. Instead of trying to balance out your calorie load, focus on eating healthful foods and grazing on them throughout the day instead of eating a few larger meals. You will feel better, both because you aren’t starving and because you are nourishing your body, and you will be setting yourself up for getting back on track and staying there.

2. You can’t run your way out of that second helping of pie

You might often hear people say that they are going to hit the gym extra hard the day after their jumbo holiday meal. Again, this is not the right approach. First of all, it’s not feasible to truly burn off all of those calories and then some. Second of all, this is a really good way to overdo it or even hurt yourself, thereby taking you off track for a longer period of time. Instead of trying to burn off everything you ate over the course of an entire day in a 2-hour gym session, just do your regular workout. If you want to kick it up a little bit for a little extra sweat and burn, that’s fine, but running yourself to the ground is not the answer.

3. Drink lots of water

Let’s be honest, many of us overindulge in more than just food over the holidays. Over consuming alcohol plus eating so many salty treats at parties and the dinner table can leave you dehydrated and feeling terrible. Drinking plenty of water during the party or holiday dinner will do two good things for you: 1. it will help keep you hydrated, and 2. it will help prevent you from overeating as much because drinking water slows you down and makes you feel full. Drinking plenty of water the next day continues that rehydration process to get you back to feeling good again.

4. Be gentle with yourself

This is a big refrain you hear from me all the time. Be gentle with yourself. It is way too easy to beat yourself up for going off your diet or eating until you felt sick but berating yourself for it does you absolutely no good. In fact, it could foster a mind set of “well, I’ve already completely ruined my diet and I have no self-control so why should I even bother trying?” Instead, appreciate how delicious the food was and congratulate yourself for realizing that you don’t want to continue on that course. Then you can get back on track.

Those are my tips for recovering from any holiday overindulgences you may be feeling the effects of this weekend. There are more holidays ahead of us, so I will just leave you with this: remember that there is nothing wrong with indulging occasionally – the key is that you do so mindfully so that you are truly enjoying it and you don’t overindulge.

10 Tips for Keeping Yourself Motivated to Work Out

We all lead very busy lives and it can be all too easy to find a reason to skip the gym for the day. I think we have all been in the place, though, where one excuse becomes many and before you know it, you haven’t exercised in weeks and have 0 motivation to get back into it. Taking that first step to get to the gym or hit the road for a run can be the hardest part, but if you can get that momentum started and keep it going, it gets loads easier from there. So how can you get yourself started and keep yourself motivated? Here are some tips that have worked for me and for my clients.

1. Find a workout you enjoy.

When it comes to fitness and weight loss, everyone has an opinion or story to tell. “Oh well, I ran 5 mi a day 5 days a week and I lost 30 lbs without changing how I ate!” “My cousin started doing Zumba twice a week and she has had amazing results.” It’s wonderful to try to share your success tips with others, but, here’s the thing, every body is different so what works for one person may not work for another. This isn’t just a physiological fact – it’s a psychological fact as well. If you hate running, then you are not going to get the same results as your friend who loves running and does it religiously. Why? Because you’re going to be miserable doing it, you’re unlikely to push yourself as much through it, and, chances are, you’re going to find any excuse not to do it because you hate it. If you find a workout that you have fun doing, then you are far more likely to stick to it and you’ll see better results.

2. Like your fitness clothes.

Fact: if you are uncomfortable with your body, you are not going to want to work out. Period. However, if you can invest in fitness clothing that you are comfortable in – that cover the spots you want covered, that fit the way you like, that breathe and allow flexibility – then you will be much more comfortable working out. Plus, I don’t know about you, but, if I have a fun new workout outfit I just bought, I’m way more excited to workout in it.

3. Track your progress and praise yourself.

It can be really easy to get discouraged and want to give up for a number of reasons. My advice, then, is find something about your workout that you can be proud of or makes you feel good and focus on that. For example, maybe you didn’t run as far as you wanted to or you struggled through your workout the whole time. Instead of focusing on the things you wish were different, high five yourself for getting out there when you weren’t even feeling it in the first place or for sticking it out even though you were struggling. Hold onto that self-praise and set a new goal for you to meet the next time.

4. Reward yourself.

Now, I don’t mean go out for a burger or ice cream here – not only will that defeat the purpose of your workout, it will also start you on a very unhealthy cycle. What I mean here is set a goal for yourself that you will continuously be working towards – maybe it’s running 5 miles or dropping a pant size – and pick something that you will reward yourself with once you reach that goal. It can be a pair of shoes you’ve been wanting or a new Fit Bit or a massage. Having something that you are working towards will help keep you motivated. The trick here, though, is that you can’t give in to the temptation to say “good enough” and treat yourself before you reach your goal.

5. Once you get that momentum going, don’t stop.

I think we can all agree that once you take a couple days off from working out, it is really hard to get back into it. To make sure that doesn’t happen, try to stay active regularly to keep that momentum going. You don’t have to keep at your regular workout routine every day, but commit to taking a 30-minute walk or doing some yoga while you watch TV. The goal is just to have something that keeps you moving so you don’t lose that momentum.

6. Find a workout buddy.

Accountability makes a huge difference when it comes to motivation. Find a reliable workout buddy and set a regular schedule to work out together. Make sure they are reliable though! I often see people declare themselves gym buddies and they just make excuses for each other to skip the workout.

7. Don’t make it a project.

If you have to drive 30 minutes to your gym or rush to and from commitments to get your workout in, you aren’t going to do it. Maybe you’ll do it a couple times, but it will fall off. Your workout doesn’t have to be a huge to-do. Take a run around your neighborhood or do a fitness video in your living room. Working out doesn’t have to include a gym membership and a commute.

8. Don’t compare yourself to others.

Comparison isn’t just the thief of joy; it can also be the thief of motivation. Constantly comparing yourself to others can make you feel self-conscious and defeated. Too much of those comparisons and negative self-talk can quickly slide into thoughts of “I will never be like that so why should I bother trying?”. Who are you exercising for? Yourself or them? I hope the answer is for yourself so you can live longer and healthier. If that’s the case, then who cares about anyone else at the gym or on Instagram? You’re in this for you, so focus on you. Confession: I get really self-conscious when I’m out running. My solution is to wear my sunglasses and listen to good music so I can drown out the rest of the world (but still hear traffic. safety first, after all) and focus on myself.

9. Find some music you like.

Music is an amazing motivator. It shifts your energy and affects your mood. Put on some music that makes you feel happy and energized and get out there!

10. Change it up.

If you do the same workout or run the same route every day, not only will you stop getting the same benefits from it, you’ll get really bored with it, too. Keep yourself interested in your workouts by switching it up and trying something new every once in a while, whether it’s running somewhere new or trying out a new fitness class like Zumba or kickboxing.

Your health is simply too important to let excuses get in your way. Follow these tips and get yourself moving so you can feel your best and live your best life!

Boost Your Immune System Naturally

I’m sure you’ve all heard the refrain “an apple a day keeps the doctor away.” Well, there is good reason why that saying exists! The foods we eat can help boost our immune systems to we get sick less frequently and, when we do get sick, it is less severe and we recover faster. There are also other healthful habits we can adopt that can maximize our immune systems to get through the Fall and Winter. So, now that Fall is here, the kids are back to school, and flu season is fast approaching, how can you support your immune system without relying on all kinds of medications?

Phytonutrients

Fresh produce is loaded with immune system-supporting compounds call phytonutrients (“phyto” means “plant”). These nutrients give plants their vibrant colors and distinct flavors. Phytonutrients include antioxidants which have been linked to a decrease in cancer risk by binding to the damaging free radicals in your body. They also include anti-inflammatory compounds as well. Inflammation continues to be linked to more and more illnesses and chronic diseases. Thus, phytonutrients protect your health on a number of different levels. To experience the benefits of phytonutrients, eat foods like berries, broccoli, tomatoes, sweet potatoes, and eggplant. An easy way to think of this is eating the rainbow – the more different colors you can eat, the more phytonutrients you’re eating as well!

Add Some Flavor with Honey and Cinnamon

Cinnamon is a powerhouse of a spice. It has both anti-oxidative and anti-inflammatory properties. It has also been shown to be antimicrobial and antibacterial as well. Once the cooler weather gets here, I start sprinkling cinnamon on top of my coffee grounds every morning – it’s delicious and I can enjoy the immune system boost from it as well. We are fortunate in that most traditional Fall recipes contain cinnamon, so eating seasonally will help get more cinnamon into your diet as well.

Similar to cinnamon, honey has proven antimicrobial and antibacterial properties. Adding some honey to your tea, to plain yogurt, or to smoothies is a great way to consume more of this immunity boosting sweet.

Move!

Our blood vessels are lined with special cells called the endothelium. The endothelium is like your body’s own pharmacy in that it releases a number of different medicinal compounds into your bloodstream as is needed. When you exercise, it increases the blood flow through your blood vessels and over the endothelium, thereby prompting it to release more of those medicines. This is why sometimes when you feel a cold coming on, you feel better after going for a brisk walk. Additionally, regular exercise can help produce new blood vessels further improving your circulation and your health.

Rest Up

In the simplest sense, our bodies need just 4 things: nutrition, movement, water, and rest. The last of those is the one that we seem to value least in American society today. Sometimes it seems like there are competitions at work to see who is the most exhausted or the busiest. But sleep deprivation actually depresses your immune system, so the more exhausted you are, the more likely you are at to get sick. Sleep is the best opportunity your body gets each day to repair itself and flush out the toxins you take in during the day. It’s not just about the quantity of sleep you get, however, it’s about the quality, too. To make sure you are getting sufficient and quality sleep, avoid simple carbohydrates and big meals in the evening. Having a glass of wine before bed might help you fall asleep, but it will disrupt your sleep later in the night, so skip out on the alcohol as well. It’s also important that you sleep in a dark room and keep all devices out of the bedroom – just looking at your cell phone screen in the middle of the night will disrupt production of your sleep hormones.

Some other quick tips:

  • Practice good habits like washing your hands regularly (avoid using hand sanitizer – it’s loaded with chemicals and contributes to the creation of antibiotic-resistant bacterias).
  • Avoid eating processed foods as they contain many ingredients that contribute to inflammation in your body and don’t contribute anything in the way of nutrition.
  • Keep alcohol consumption to a minimum.
  • Keep well-hydrated – this means 1/2 oz of water per pound of your body weight per day (for adults).
  • Not necessarily “natural” in the strictest sense, but get your flu shot if you are part of the flu vaccine priority population.

 

Phase 2 Check In

In my last blog post, I was ending Phase 1 and starting Phase 2 and was concerned about what impact having foregone protein for that week would have on my athletic performance so I wanted to give you an update on that.

I deliberately eased back into things last week so I could have been feeding my muscles protein for a bit before pushing them to get right back to it. So I started out easy with some walking and by Thursday I did a pretty intense strength training circuit and then did an hour-long cardio dance class on Friday. So I was able to get back into things fairly quickly. I was definitely sore after the fact, but I don’t think it was much more so than it would have been otherwise.

Since last week, I have done a 4-mile run one day, followed by a 3-mile run the next, plus some arms and abs and yardwork and I’m feeling really good.

So, if you’re concerned about cutting out major protein sources for a week, don’t be. Both physiologically speaking and speaking from my experience, there are no adverse effects from this one week without protein (note: men who participate in Fresh Start can consume certain proteins during the cleanse week).

In terms of food, I am still not craving the things I used to crave. Let me be specific: I haven’t craved pizza once since my cleanse week. I always always always want pizza, so this is a really BFD. Add to that, coffee, wine, bread – all things I love and were always my vices – I don’t crave them! Imagine you’re trying to lose weight or get on a healthier track. Now imagine how much easier it would be if you didn’t crave cake or pizza. How amazing is that?! So you can see how this program is a great way to get you set up for sustained weight loss.

One final food note: I’m only human and I did cheat over the weekend. I had Mexican food and two beers… and MAN did I regret it. My body just isn’t used to beer and corn chips and cheese anymore – and it shouldn’t be! I should say, if I had moderated better, I probably wouldn’t have had that much of a reaction, but the fact is that my body has changed.

In the next couple days I’ll be posting some smoothie recipes on the blog to keep things more exciting for Phase 2, so be sure to check back for those.

 

You’re Not a Bear – Don’t Hibernate

Those of us who live in cold winter climates know that this time of year comes with special challenges to living an active lifestyle. It’s cold. It’s slippery. It’s snowy. It takes twice as much time to get dressed to go out. But this time of year our bodies naturally slow down and store more fat, which means that it’s still very important that we keep active throughout the winter.

There are lots of ways to stay active when the snow flies other than spending a fortune for a day of skiing or snowboarding. Here are some tips for keeping active when all you want to do is snuggle up in your flannel and wool socks.

  • Try a new winter sport – Never tried snow shoeing or cross country skiing? Why not now? Outfitters like REI offer classes in these with equipment included and they offer equipment rentals for your own excursions at very reasonable prices. That’s how I discovered I love show shoeing. The great part about sports like this is you don’t need to go to a mountain or make a project of it. You can do them in the backyard or at a local golf course.
  • Ice skating
  • Buy some crampons and get out there – You can buy a pair of crampons that stretch over the bottoms of your shoes for $20 on Amazon so you can go for a run or a hike without worrying about slipping and breaking something.
  • Bundle up and go for a walk – Take a brisk walk by yourself or make a romantic evening of it and go out with your partner during or after a fresh snow.
  • Do a workout video – I’m a big fan of Daily Burn and Zumba fitness, but there are also a ton of free videos on the Internet. Get your family or partner involved for more motivation and group fun.
  • Go sledding! It’s still fun as an adult! – Sledding down is fun but hustling back up that hill works up a sweat. Plus your kids will get a kick out of seeing mom and dad sledding, too.
  • Shoveling is also a workout but it’s very important that you take it slow and be careful. It’s easy to overexert yourself or hurt your back doing this.

Try out a couple of these and see what you think. What are some ways you’ve figured out to stay active this time of year?