Holiday Fitness Ideas

It’s the day after Thanksgiving and all through the house…oh wait…I’m getting ahead of myself in my holidaze. 

So how did you do with your Thanksgiving meals?  Did you avoid overeating?  I hope so.  I did better than normal but probably could have skipped that second helping of pumpkin trifle.  I did work it all off though with Wii Just Dance.  I had never done it before so it was quite the experience.  And it’s definitely a workout!  WOW!  Unfortunately, it didn’t do much for my sore back.  I’m still paying for that. 

In the spirit of Black Friday or the upcoming Cyber Monday, I decided to spend this blog talking about great fitness/wellness gifts for those on your list at various levels of their fitness.  Or maybe even you will find one or two items that you just have to have for yourself.  My recommendations here are based simply on my experience.  I receive no compensation from the companies involved (though that would be nice if I did). 

v  Stability ball ($10-$20) – you’ve seen one stability ball, you’ve seen them all.  That’s why I didn’t include a manufacturer.  Sure you can spend extra money for a “brand name” ball but really, it’s not worth it.  They all function the same.  The nice thing about stability balls is that anyone at any fitness level can benefit from using it.  Most stability balls also come with an exercise sheet as well so you don’t have to come up with your own exercises, though you certainly can if you are so inclined.  I will warn you, though, that it does take some time to inflate them if you are using a hand pump.  But that’s just a good arm workout for you.

 

v  Hand weights ($5-$50 depending on weight)– as with the stability ball, hand weights are really a dime a dozen so there is no need to spend a lot of money on name brand weights.  You can get them in sets or you can get them individually.  It’s really a matter of preference.  If you are buying them for someone who is just starting out, I recommend buying 3lb, 5lb and 8lb weights.  That allows the person to start of easy but also have something to work toward. 

v  Garmin 405 GPS Watch ($250-$300) – When I was looking for a GPS watch for running a few years ago, I asked several other runners what type of watch they prefer.  There were a few folks who are partial to Nike but the majority of folks recommended Garmin.  My best running friend had just purchased the 405 and couldn’t stop raving about it.  I’m right there with her.  I absolutely love my Garmin.  Periodically, I will run without it just to run but most runs I have it.  It’s nice because not only does it tell your pace and your mileage, it also comes with a heart monitor so you can check your heart rate.  It also has this great feature called “Virtual Buddy.”  You can set that buddy to a certain pace and it will tell you how far behind or ahead of that buddy you are.  It’s a great way to keep you motivated if you are feeling sluggish.  It uploads easily to the Garmin website where you can track your progress, name your runs, etc.  It also syncs with websites like “Daily Mile” with just a click of the mouse.  There are numerous Garmin watches but I’m only familiar with the 405 and I highly recommend it if you are a runner or a walker at any level.  You will not regret it. 

v  Kettle bells ($5-$50) – Kettle bells are quickly becoming the new “thing” in fitness.  They are great because you can do a variety of moves easier than with hand weights.  There are even kettle bell classes or workouts you can find on-line or at your local gym.  They come in a variety of weights just like hand weights but typically start at 5 pounds.  What’s nice about the kettle bell is they are easier to hold which allows for more movements/exercises.  Don’t think you are not getting a workout though because you really are. 

 

 

v  Exercise Bands ($15-$40) – I found a set of these on ebay for like $15 and they came with a storage bag.  Exercise bands are nice because they come in a variety of resistance so you can start off easy and build up to the black band which is pretty difficult.  They are often easier for beginners than hand weights but you are still working the same muscles/getting the same results.  As with the stability ball, they typically come with an exercise guide but there are also numerous videos to watch. 

v  Foam Roller ($10-$50) – Whoever decided to create the foam roller was a bloody genius!  He or she was definitely a runner, I know that much.  But even if you are not a runner, I highly recommend the foam roller for post-workout.  Those of us who use foam rollers like to say they “hurt so good.”  And I must warn you that the first few times you use it, it will hurt like the bloody dickens.  But after a few times of regular use, it will just feel like heaven.  I remember last year when Mom came to visit.  I had gone for a run and came back and started using my foam roller.  She looked at me like I was crazy and I told her it was like giving myself a massage.  That’s the best way to describe them.  It’s good on the quads, hamstrings, calves, abs, glutes and, most importantly, your IT band.  No.  Not Information Technology band.  Your iliotibial band.  That’s the connective tissue that runs from the outside of your hip to the inside of your knee.  It rarely gets stretched enough but is used during most forms of exercise.  Your IT band and your foam roller will become instant besties. 

v  Subscription to Self, Fitness, Runner’s World, Bicycling or any other fitness-related magazine  ($25-50/year) – Not sure what type of equipment to buy the fitness person in your life?  A subscription to a magazine is a great gift!  I have received Runner’s World for the past three years as a gift from my Dad and it’s the gift that keeps on giving.  I also subscribe to Self and Fitness and between those three magazines, I get some great tips for new workouts/exercises, nutritional ideas and some heartwarming stories.

v  Asics Shoes ($55-$190) – Those of you who know me, know that I am an Asics girl through and through.  I refuse to run or workout in anything but Asics.  I will admit that this started when one of my best friends started working for Asics thus giving me an unbelievable good deal on the shoes.  However, I will admit that I grew to love them for running.  I tried running in other shoes and they just aren’t for me.  Asics come in a variety of styles depending on your feet needs (over-pronation, under-pronation, etc) and awesome colors, of course!!  If you have the money to spend on really good running shoes, I highly recommend the Kinsei or Kinetic style.  They are definitely more expensive but worth every penny.  They provide more cushioning without being bulky and heavy.  If you are just looking for good shoes to workout in, I recommend any of the GT series. 

v  Lululemon Clothing (various prices depending on item) – I know you all have heard the news about the Lululemon CEO and his big mouth that got him in trouble over their yoga pants.  While I do agree that maybe he should have quit while he was ahead, it certainly hasn’t influenced my decision to shop there.  Reason??  High quality, comfortable clothing that lasts.  I have yet to have a problem with their pants being sheer or see-through or anything but amazingly comfortable.  Their tops are also great for running, yoga, weights or most any other form of exercise. 

v  Endorphin Warrior.com ($15-$50) – www.endorphinwarrior.com This is a great website I discovered by accident.  They make warrior bracelets, rings, necklaces, t-shirts and other items with single words or phrases to inspire you.  I first bought the “persevere” bracelet to remind myself what I’ve been through with my hip surgeries.  Anytime I am running or doing a difficult workout, I look at that bracelet and it reminds me to push through.  I also have the “courage” bracelet to remind me that I have the courage to do anything I set my mind to.  This company is such an uplifting group and their customer service is awesome.  I had my “courage” bracelet only about two weeks before the lettering started to fade.  I sent them an email about it and they sent me a new bracelet no questions asked.  Great company!

Whatever you decide for your fitness friends (or even yourself), make sure it’s appropriate for your fitness level and won’t be something that just sits on the shelf.  Building up your equipment supply also doesn’t have to cost a fortune.  I’ve found a lot of my equipment on ebay for very reasonable prices and often with free shipping.   Remember…it’s the thought that counts not how much you spent. 

BE BOLD! BE YOU!

 

 

Helpful Tips for Thanksgiving Feasts

The holiday season officially kicks-off tomorrow with Thanksgiving and it’s important that we remember not to go too crazy with all the turkey, stuffing, mashed potatoes, yams, pumpkin pie, pecan pie…It’s easy to overeat this time of year.  We’ve all been known to do it.  I’m willing to bet that most of us also regretted it shortly after.  Am I right??  We may have regretted it for different reasons.  Feeling like your stomach is going to explode because you ate too much.  Feeling guilty that you ate way more than you had planned and now you feel like you have to run a marathon to balance out the calories.  Feeling sleepy because of all the tryptophan.  Okay that last one may be an old wives tale, according to the internet.  Regardless of the reason for your regret, you still overate.  Here are some helpful tips (some are my own and some are from said internet) to make sure you don’t overeat/feel regret. 

1.       Portion control – I feel like sometimes this is a dirty word.  People throw it around but no one really wants to talk about how difficult it is or how important it is.  My grandfather used to say “Too much applesauce will kill ya.”  He was a very wise man.  While it sounds silly to say too much applesauce will kill you and while it’s probably not true, it’s never been disproved though, his point was everything in moderation.  It’s not easy to do.  We’ve been given this gift called will power and some of us have it and some of us maybe need to work on it a little bit.  What better time than Thanksgiving to start?  Here’s what I recommend for portion control…when you are passed a dish, think about how much you want (be honest) and then take half of that.  So if you want two scoops of potatoes, take one.  If you want 3 pieces of turkey, take one medium size piece and one small piece.  The key, though, is to be honest with yourself about how much you want.  Don’t tell yourself you want more than you really do just so you can have an extra serving.  That defeats the purpose. 

2.       Don’t Put the Food on The Table – We all are used to sitting around a table with tons and tons of food in the middle and passing the dishes around, right?  Well, what if you left the food on the counter or better yet, in the kitchen?  What happens then?  You are probably going to be less likely to go back for seconds if you have to get up from your seat and walk into another room.  If it’s your own home, you have more control over this than if you are a guest.  Chances are, though, if it’s someone close to you, you can explain what you are trying to do (stay healthy and not overeat) and they will be willing to help you out.  It’s good for everyone, really.  Not just you. 

3.       Engage in the Conversation – If you’re talking, you’re not eating.  It’s a simple as that. 

4.       Don’t Eat Everything on Your Plate – I was raised in a home where I had to eat every single morsel of food on my plate before I could be excused from the table.  In fact, legend has it that my dad and I had a standoff at the dining room table one night because I wouldn’t finish my dinner.  While I don’t remember that incident (but am not surprised by it), I’m pretty sure I won.  At least that’s the version of the story I tell myself.  Anyway, it turns out that not eating everything on your plate is actually a good thing.  It keeps you from overeating.  Yes, I realize there are hungry children all over the world and even in America.  And my heart goes out to them, it really does.  But that doesn’t mean I have to eat every single bite of food made.  If that was the case, I would be as big as a house with all of the leftovers I have cooking for one person.  In order to avoid having a tremendous amount of food left on your plate, please refer back to Number 1 – Portion control. 

5.       When You Think You are Full, STOP EATING!! – When you think you are full, you probably are.  It doesn’t do you any good to keep eating simply because the food is there.  Even if everyone else is still eating, put your fork down.  In fact, take your plate to the kitchen and put it in the sink.  Then go back to the dining table. 

 

6.       It’s Just Another Meal – For some reason, we all go crazy at Thanksgiving thinking that the point of the holiday is to eat as much food as well possibly can.  Why is that?  Honestly, it’s just another meal.  The point of Thanksgiving is to be with family and friends and celebrate what you are thankful for and the blessings in your life.  Yes, we are all thankful for the food we have but that’s not what I’m talking about.  Would the holiday be any less meaningful if you didn’t overeat?  Would your family and friends feel less appreciated if you don’t have that piece of pie?  Probably not.  In fact, you might inspire them to follow in your footsteps. 

I hope you find some of these tips helpful as you gear up for tomorrow.  Remember, it’s okay to enjoy the day and the food.  Just don’t go crazy.  You will only regret it. 

Have a very Happy Thanksgiving!

BE BOLD! BE YOU!

Dealing With Life

I really struggled today with what to blog about.  There is a lot going on in my life right now and I've been hiding out trying to avoid it.  You ever do that?  It's a terrible way to deal with stress, I know.  So there I was wallowing in self-pity, stressing out about big decisions in front of me and then I got a text a few days ago that put it all in perspective.  "xxx's cancer is back."  I purposely am not including the person's name here because it's not relevant to the story and it's not my place to share it with everyone.  What is relevant is the impact those four words had on me and the perspective they gave me.  Yes, I'm dealing with a lot of life's curveballs but I'm relatively healthy.  Not everyone can say that. 

The "c"-word, as my best friend described it, sucks.  Whether it's prostate (as in the case with my father), breast, ovarian, skin or any other kind, it sucks.  Plain and simple.  So what can we do about it?  It's going to happen, right?  Well, yes.  There are some forms of cancer that just occur in people for no apparent reason (as in the case of my friend).  Some cancers though are preventable. 

That's why I encourage you to eat right, exercise and get plenty of sleep.  It's not always possible to do that 7 days a week but the more you do, the less likely your chance of life-threatening illness like cancer.  Things as simple as taking a walk a few times a week can get you back on the right track.  Cutting out fatty foods.  Drinking more water (and less soda, coffee, alcohol). 

As we approach Thanksgiving, remember the things for which you are thankful.  Give an extra hug to your family and friends.  It's okay to stress out about what is going on in your life but do so with perspective.  Most importantly, be the best version of you you can. 

BE BOLD.  BE YOU. 

Outside the Zone

There’s something to be said for pushing yourself past your comfort zone.  It’s a humbling experience, if nothing else.  While I fully believe in one-on-one personal training and the results that can happen (see www.beckleyfitness.com if you would like to sign up for a consultation), I also find value in attending a fitness class to change up my routine a bit.  As a result, I signed up for 5 weeks of Gravity classes.  For those of you who are not familiar with this workout, it’s similar to TRX training that engages your core as you move through various exercises.  Imagine holding two thick straps attached to a beam and doing pushups, pull ups, lateral flys and rows and then putting your feet in those straps and doing planks, push-ups, etc.  Yep…it’s as tough as it sounds.  It also puts you in your place as far as how fit you think you are.  I was super excited, though, at last night’s class because it was only my second class and I was able to get up in a handstand (twice!)  That's not me in the video though :)

 

 

So what’s your comfort zone when working out?  How can you push past it?  I challenge each of you to try a new workout this week.  Many gyms offer drop-in or walk-in prices for their fitness classes.  If you don’t have access to a gym or fitness class or prefer to work out on your own, look on-line.  There are tons of websites and you-tube channels devoted to fitness.  If you really want to step out of your comfort zone and try something tough, I recommend doing a HIIT workout.  HIIT is high-intensity interval training and it is guaranteed to make you sweat and get your blood pumping.  There are many types of HIIT workouts from AB AB to Tabata and most do 20-30 second intervals with 10 seconds of rest between each exercise.  Many of them often do not even need weights.  I simply love HIIT workouts but generally only do them once a week.  They are tough on your body so it’s best to limit the number you do to ensure your body gets ample rest and you do not cause damage to your joints and muscles.  You can also do HIIT workouts on the treadmill, if you like to run and want to change up your running routine.  Running all out for short spurts with jogging recovery is enough to make even the fittest runner tear up. 

Remember, you can do anything you set your mind to.  It’s not a matter of physical limitations, it really is mind over matter.  If you tell yourself you can do it, then you will succeed. 

BE BOLD! BE YOU!

Healthy Habit Challenge

Happy Monday everyone!  It’s the start of a new week so let’s make it the start of a new healthy habit as well.  It doesn’t have to be a big habit.  All of us have room for improvement in our lifestyles no matter how healthy we are.  Here are some suggestions to get you thinking.  Feel free to use one of these or come up with your own. 

                                *Substitute a large glass of water for one cup of coffee, soda, tea or sports drink

                                *Get up out of your office chair and walk for 5 minutes at least once a day

                                *Trade a non-healthy snack for celery and almond butter, apple slices, a handful of almonds, carrot sticks, or some other healthy snack

*Go to bed 30 minutes earlier than normal and see if it has an impact on how you feel the next day

                                *Turn off the TV during dinner and eat slower.  Do you feel full sooner? 

                                *Do 25 crunches while watching TV at night

                                *Take the stairs at work instead of the elevator at least once per day

I would love to hear what you came up with!  You can share your new habit in the comments section, if you are comfortable with that.  If you’re not comfortable sharing in this forum, tell someone close to you.  Have them help hold you accountable.  That’s often one of the most difficult things about getting and staying healthy – accountability.  I have found that it is better for me if I share my goals with at least one person because when they ask me how I’m doing, I am just competitive enough (I know, it’s shocking) that I don’t want to have to say I haven’t been following through.  It’s not that it’s a competition with the person holding me accountable.  It’s the competition within myself to bet better than I thought I could.  That and I really hate failure! 

So my new healthy habit will be to only drink one Diet Coke each day.  If you know me, you know this is a HUGE step for me as I may or may not be addicted to Diet Coke.  But, I’ve done it before and survived so I know I can do it. 

Good luck with your new healthy habit.  You can do it!

 BE BOLD!  BE YOU!

Healthy Snack Part 1

Yesterday, I talked about healthy eating and mentioned I like to have celery with homemade almond butter.  If you don’t like celery, it’s also good with apple slices.  Sometimes, I will eat it by itself; especially the newest version I made.  The beautiful thing about homemade almond butter is that it’s so easy even I can do it!  And it’s way cheaper than buying it in the grocery or at the co-op.  Plus there is no added sugar and you know everything that is going into it.  Not everyone likes almond butter, though.  I will admit it was an acquired taste for this peanut butter junkie.  And though I haven’t tried it yet, you can probably make homemade peanut butter the same way.  Here’s the catch…I don’t really measure any ingredients as I make it.  I start with a little and then add until it’s the flavor I like.  Here’s the original almond butter recipe I made:

1 pound (roughly) roasted almonds - (you can use unroasted but I like the flavor better of roasted). 

That’s it.  Those are all of the ingredients.  Here’s how you make it.

                Place almonds in food processor, cover and start processor.  It will be noisy as heck at first but will get quieter.  Keep it on until the almond butter is the consistency you like.  It typically takes less than 5 minutes for my almond butter to get to the right consistency. 

Simple as heck, right?  I KNOW!!  Now, if you want to get wild and crazy, you can add cinnamon during the blending process.  You can probably add other spices too, I just have only ever added cinnamon.  That is until last weekend.  I decided to get a bit crazy and make chocolate almond butter.  Here’s how that adventure went.

I started with the almonds in the food processor as I normally do.  Then when I went to the cupboard for the cinnamon, I saw the cocoa powder there and decided to give that a try.  So I added about half the bag.  It was a small bag so it was maybe 2 tablespoons, if that.  I let that mix for a while then I tried it.  Good heavens was that terrible.  Have I mentioned I’m not the best cook?  Then I see the cocoa flakes in my cupboard.  Sure, why not?  It can’t make it any worse, can it?  The answer to that is no but it doesn’t make it any better.  So then I added some cinnamon.  Hmmm…not much better.  It needs to be sweeter.  Oh yeah!  Splenda!!  So I opened several packets of Splenda.  I really wish I had counted how many so I could share it with you but I didn’t.  I thought about it.  But that’s as far as that got.  Once I added the Splenda and let is mix for a minute, it actually was pretty tasty! 

So there you go.  That’s your recipe(s) as well as what NOT to do for homemade almond butter.  Happy Sunday!

BE BOLD! BE YOU!

Are You Fit or Are You Healthy?

Let’s talk about being fit versus being healthy.  Which one are you?  Do you know the difference?  How do you know if you are fit, healthy, both or neither?  Those are important questions to ask and I am going to attempt to break it down for you. 

Let’s start with the definition of each.  According to good ol’ Webster:

·         Fit means “physically healthy and strong”

·         Healthy means “having good health; not sick or injured” or “showing good health”

Well, crap…now we have to define “health”, right? 

·         Health means “the condition of being sound in mind, body or spirit; especially freedom from physical disease or pain” or “the general condition of the body”

Okay so in layman’s terms, fit means you are in good physical or health or good condition of the body.  Great!  Now that we have that cleared up, the question becomes can you be one but not the other?  There is much research out there today that says yes you can.  How is that possible, you ask?  It’s simple, really.  You can be fit (or strong) but not be healthy.  We’ve all seen it, we just don’t know that we’ve seen it.  How many of you go to the gym and see these guys with huge muscles that are lifting hundreds of pounds and you think to yourself “Man!  That guy is fit!”  But what if that same guy doesn’t wear a seat belt?  Or smokes cigars when he’s out with friends?  Or is in a bad relationship?  Does that make him healthy?  Of course not.  So he is FIT but not HEALTHY.  Being healthy isn’t just about putting time in at the gym (or with your personal trainer at Beckley Fitness).  It’s a complete lifestyle.  That’s where people get hung up. 

Great, MK.  Now that you have pointed out I am unhealthy, what the heck do you suppose I do about it?  Well, reader…I am so glad you asked!  You start with something small that every single person has to start with.  You guessed it…DESIRE.  You have to want to get healthy.  It can’t be something that is your passion du jour or that sounds cool or that “everyone is doing so I should too so I’m not left out”.  I have known way too many people (who shall all remain nameless) who tell me that they want to get in shape or lose 20 pounds or fit in their old jeans but they don’t want to change how they eat or how often they workout.  Hmmm…let’s see…if only it worked that easily.  It’s not called “working” out because it’s simple.  It’s not called a lifestyle change because you can continue down the path you’ve been on for your whole life.  You have to want to change.  You have to really, really, deep down WANT to change.  So you are probably sitting there saying, “Sure MK.  You’ve always been thin.  You don’t understand what it’s like” and you would be right.  To a point.  Some of you know the story but in the interest of complete disclosure (and hopefully to motivate you even a little bit), I will share my story with all of you.

It’s true.  I was thin my whole life.  When I was growing up, I ate everything and anything and didn’t gain weight.  Part of that was because I was very active and part, I think, was just good genes.  That’s what my mom used to tell me.  She’d say “enjoy it now because when you hit 30, it’s all going to change.”  Of course, I would roll my eyes and say “whatever, mom” and swear I would workout every day if it meant eating whatever I want.  Then one day something happened…yes, I turned 30 but that’s not it.  I had to have a hysterectomy.  That’s what set my life on this whole new path.  It turns out that when you suddenly have no hormones to regulate your metabolism, said metabolism ceases to exist.  But I didn’t realize that.  They don’t put that in the educational brochures (which they really should).  I didn’t notice the change at first.  Then I moved to Memphis.  Yep.  The amazing southern cookin’ plus beer plus no metabolism results in 25-30 pounds of weight gain.  I first started noticing my pants were a bit snug.  Then I had to buy new pants in a larger size.  Then I went up 2 more pant sizes.  But it wasn’t until after I saw some pictures of me that I realized just how much weight I’d put on.  I know, I know.  I don’t look THAT big but when you have been thin your whole life and never weighed over 130 (on a 5’9” frame) and suddenly you are 155+ pounds, that’s a wake-up call. 

 

So I started walking with a women’s walking group.  Of course, I didn’t see results.  Then at a party one night, I met this girl who had just started working out with a trainer.  Hmmm…that might be just what I need to kick my butt into gear.  If I pay someone, then I have to stick with it because I don’t like throwing away my hard-earned money.  So I signed up with the trainer.  We discussed what I eat and she helped me realize I needed to eat better.  More veggies, less fried stuff.  Simple, I know.  But often it’s hard to see what’s right before your face.  And she had me lifting weights I had never dreamed I could lift.  Tricep exercises with 10 pound weights?  One leg wall squats with 25 pounds?  Please.  That’s not going to hap…holy crap!  I can do it!  Then I started running.  A friend and I started doing our own “couch to 5K” program that slowly eases you into running.  It turns out, I had forgotten how much I loved running as a kid.  I was running 3 days a week and so happy.  And I started to see the weight come off.  Other people saw it too, which was even better! 

Then I got injured, had to have surgery, etc.  Despite that, though, I stuck with eating healthy and really didn’t gain any weight back.  There was one more piece, though, that I hadn’t completely given up.  Smoking.  After my first surgery, it was the only thing I felt I had left.  So I held on to it.  So here I was mid-30s having lost a fair amount of weight (more fit than ever) but still not healthy.  When I started back to running, I could definitely tell that the smoking had taken a toll on me.  It took me about 6 months after that but I finally kicked that habit out the door and I haven’t looked back. 

Despite having to have another surgery last May, I am the healthiest I have been in several years.  It’s not just about the size of pants I’m wearing.  It’s eating healthy (most of the time), working out regularly, surrounding myself with positive people and really trying to cut out the negativity in my life.  I’m not going to lie to you and say that it’s easy.  It’s not.  And there are days that all I want to do is eat a bunch of chocolate and lay on the couch.  And that’s okay.  Because if I don’t allow myself those moments, I will start to resent the choices I’ve made and that will get me nowhere.  I also don’t starve myself and that is HUGE!  I have three meals a day and several snacks but I don’t overeat and I pay attention to what I’m eating.  For a snack, I may have celery and homemade almond butter rather than a cookie or chocolate bar.  For lunch, it’s typically salad or half a sandwich wrap.  There are ways to eat healthy and not starve. 

 

That’s one area of this “new blog” that I will concentrate on.  Sharing meals or recipes that are good for you and don’t take much time (or talent).  Let’s face it…we all know that a) I’m not a good cook and b) we are all busy so don’t think the recipes will be too fancy. 

So what have we learned today?  You can be fit and not be healthy.  It’s a lifestyle change and not something that happens overnight.  There will be bumps in your road but you can overcome them.  One bad food choice does not completely derail your efforts.  I recently read that it takes 3500 ADDITIONAL calories in a day to gain one pound of fat overnight.  That’s equivalent to 12 pieces of pumpkin pie.  So I’m pretty sure you will be fine to have one slice.  Just don’t make it a daily occurrence! 

I hope my story has inspired your or at least motivated you a little bit.  Even if all you do is get up and walk around the block.  There is no better time than now to start living healthy.

BE BOLD! BE YOU!

Things, They Are A-Changing

Hello readers!  It's been quite a while since I've posted anything but you know what they say...if you don't have anything good to say...

I do have some news, though.  I have decided to change the focus of my blog.  I will still post updates on my life but since so much of my life these days revolves around fitness, that is what I am going to be focusing on.  Whether it's a recipe, workout, recommendation/review on apparel, shoes, etc, it will be here.  And the posts will be more regular, I PROMISE!!!  I know, I know.  I've said that before.  But I really think that the new direction of my blog will motivate me to post more frequently.  I also will be changing the name of my blog.  I haven't decided upon the new name yet but will definitely let you know when I do! 

So check back soon (like later this week) for the new, and hopefully improved, blog!

Have a great Sunday!  And don't forget to thank the Veterans in your life for their service and sacrifices!

MK