Ragnar Relay: The Wasatch Back in Review

A week ago tomorrow, I embarked on a journey. I embarked on a 31 hour, 23 minute, 7.4 second journey to be exact. I got to run an 18.5 mile leg of 188 miles from Logan to Park City, UT. And I got to spend it with 11 amazing others who ran the remaining 169.5 miles. I knew I would be tired. I knew I would be sore. I knew I would enjoy the kid-free weekend (maybe too much...the things I'll do to have some me-time!). I also knew I would cry (because races always bring out my emotional-sentimental side). What I didn't know, however, was what an impact this race, more than any previous race, would have on me.

You see, most races are purely selfish in nature. You go to the start line, the whistle blows, and you end at the finish line. YOU end at the finish line. However long the distance, you complete it yourself. Someone might be there to cheer you on. And if you're lucky (like my husband), someone might even run a bit with you. But you start, you finish, you get your medal, you feel amazing for what you accomplished, and you go home.

The Ragnar Relay series, however, are different. You are part of an actual team. No one wants you to finish more than your team does. 12 runners, same goal: to finish 188 sleepless miles. That's right, one hundred and eighty-eight crazy-uphill-in-the-rain-and-fog-and-middle-of-the-night-into-the-morning-while-breathing-dust-and-smelling-like-yesterday's-sweat-while-hanging-out-with-previous-strangers-who-are-now-your-best-friends-stinking-glorious miles.

I got to start the race as runner #1. That meant that after my 3rd leg, I was the first to finish. But my finish didn't feel like a finish at all. I got to watch the rest of my team run up c.r.a.z.y. steep hills, and down c.r.a.z.y. knee-jarring descents. I wanted to cry as slowly, but surely, we all finished. WE. ALL. FINISHED.

At a post-race team BBQ, we all looked (and smelled) like different people. We'd all felt like sleeping for days straight when the race was over. But every runner said that they'd do it again. In a heartbeat, even. (Or maybe in Vegas in October?!?!?!)

Life gives us hard things. In this case, we each chose the hard thing. We knew we'd be exhausted. We knew we would experience hot and cold and rain and sunshine. And somehow, we knew we'd survive. At some point we would see the glorious "ONE MILE TO GO" sign (or at least the faint smell of the "honey bucket" at the exchange point). But let me tell you...after surviving that, I know I can do anything. The proverbial "ONE MILE TO GO" sign is looming ahead during any trial. You just keep going, and remember to reach out to your team for support (and water)!! That's what they're there for...to help you make it to the finish line!

And guess what else got me through? The OTHER teams! I would read the vans as I ran to pass the time. One of my favorites read, "We tell ourselves there's nothing to fear. Sometimes we're wrong." That pretty much sums it up. Thanks for the laughs, fellow crazies! I LOVED it!

Who's in for next year?

20 Reasons I LOVE Yoga!

Here's a little tidbit of information about me: I'm a little bit OCD about my work outs, and missing a workout seriously stresses me out. Forgetting to wear my heart rate monitor before going to the gym just about sends me into a fit of hysteria. I love my cardio workouts, and I love strength training workouts. But today I reminded myself that I LOVE YOGA! I often opt for the higher calorie burn, thinking that Yoga just isn't enough. But tonight I attended a Yoga class, and remembered why I should do it more often! We would all do well to incorporate some Yoga into our regular fitness regimen.

I LOVE YOGA BECAUSE...

• I have to adjust my rear view mirror for the drive home...it makes me sit taller by improving my posture.
• It decreases blood pressure, lowers the heart rate, and improves circulation.
• It helps me control my breathing in normal-life-stressful situations.
• It massages my internal organs, so I'm more in tune with my body.
• It helps me stay regular (along with my fabulous fiber!)
• It gives me a stronger immune system.
• It gives me a higher tolerance for pain.
• It reduces spinal compression and back pain.
  
• It stimulates detoxification of the body...and keeps me younger.
• It is non-competitive. (Although I'm still working on remembering that I don't need to compare what I'm doing to what the instructor is doing.)
  
• It makes me stronger...using only my own body weight.
• I sleep better.
• It teaches me balance and control over my body.
• It makes me a better runner.
• It improves...ahem...sexuality.
• It improves my mood.
• It reduces stress and anxiety.
• It humbles me into better self-acceptance. I can't do every move. And that's OK!
• It's a great measuring stick for my own level of strength and fitness.
• It teaches me to remain calm in the midst of a storm.

For more surprising health benefits of Yoga, read this. Why do YOU love Yoga?

Bear Lake Marathon Highlights (and Lowlights)

A week ago, I was a nervous wreck. My husband was getting ready to run his 9th marathon. Well, he did, and here's a bit of good news: he finished, and he lived to tell about it! That's all that really matters, right? Actually, the race itself wasn't too bad. The weekend, however, wouldn't top my list for best vacations ever. But bad stories are good stories, right? Here's what went down in Bear Lake, Utah last weekend.

THE BAD...

• Husband and his brother think camping sounds like a fun way to spend the night before a marathon.
• Husband and brother think camping really close to a lake sounds like a fun way to camp.
• Husband and brother don't think about the thousands of Edward-esque mosquitos that will want my Bella-esque blood at said campsite.
• Husband and brother don't think it's worth an extra $13 to park both cars at the campsite.
  
• Husband informs me as he's setting up our tent that, oops, he forgot the tent poles!
• Husband thinks sleeping in the car with our two children sounds like a good alternative. I think eating our chicken parmigiana spaghetti foil dinners, and going home sounds better! Forget the darn race!
• Husband's brother graciously offers to let our family of four share a tent with his family of seven. Yes...that's eleven people in one tent, including two babies in two pac-n-plays.
• One of those babies (mine) decides that sleeping in a tent isn't her thing, around 1 am. All ten of us get to hear her scream for the next hour.
• Husband and brother awake at 4:45 am to run the race.

THE GOOD...

• 7 kids sleep until 7.
• Sister-in-law and I drive these 7 kids to find the runners.
• We arrive at mile 17 early, so I put my kids in the jogging stroller, and run to find the husband.
• We find him with bloody nipples at mile 15, and run with him to our car at mile 17.
• Husband requests that we run a little further...to mile 18.
• We run back to the car.
  
• We drive and stop at every subsequent mile...yes, we're supportive!.
• At mile 22, husband requests that we drive to mile 24 to accompany-run-push-and-possibly-drag him along the final 2 miles.
• We love him, so we do it.
• I cry as we cross the finish line, and feel guilty that I'm crossing it. I sure didn't run 26.2 miles! Hauling two kids in a stroller for 8 counts for something, I guess!
• Husband gets his 2nd worst time ever, but somehow wins 2nd place for his age group.
• We fall in love with the small marathon!
• We clean up camp and drive home.

Fun weekend, no?

16 Fitness Facts You Might Not Know...

Did you know that toning your butt actually makes your stomach look smaller?

Did you know that it only takes 100 too many calories each day to gain 10 pounds in a year?

Did you know that it only takes a deficit of 500 calories a day to lose a pound a week?

Did you know that a pound of muscle burns about 9 calories a day, and a pound of fat only burns 2?

Did you know that you eat more calories each day if you enter your home near the kitchen than if you use the front door?

Did you know that oatmeal, citrus fruits, and honey can improve fertility, and boost your sex drive?

Did you know that rinsing your nose with salt water can help decrease allergy symptoms?

Did you know that a 20-minute nap does wonders for mood, productivity, and overall alertness?

Did you know that eating fruits and vegetables may help the human body make its own aspirin?

Did you know that the combination of adequate sleep and exercise may decrease a woman's chance of getting cancer?

Did you know that your brain is much more active at night than during the day?

Did you know that in addition to having more fun, blondes have more hair?

Did you know that the lifespan of a human hair is 3 to 7 years?

Did you know that you get a new stomach lining every three to four days?

Did you know that women's hearts beat faster than men's?

Did you know that it takes twice as long to lose new muscle when you stop working out than it did to gain it? (So go build some muscle...it grows fast!!!)

Now you know! What interesting tidbits can you share?

The Runner's Diet: 6 Tips

I'm a nervous wreck. My husband is getting ready to run his 9th marathon this week. The fact that he's done this 8 times before should mean NO PROBLEM, right? Well, if you remember his last marathon, I let you in on a little secret...my husband is a wait-until-the-last-possible-second-to-start-training-to-run-a-measly-26.2-miles-kind-a-guy. About a month ago, he came out of hibernation and started running. As a training bonus, he's been riding his bike to work. But the longest run my DH has yet to complete in his latest bout of training is about 8 miles. 1-2-3-4-5-6-7-8. That's not very many when he has to run 26.2 in a few days! If he acted at all worried about it, then I wouldn't be. But one of us has to worry!!! Why is it always me?

Another aspect of training that my husband waits until the last few hours to worry about, is his diet. This morning, realizing that the race is just days away, he nonchalantly sauntered into the kitchen asking, "So, babe...what do you think I should be eating this week?" Are you kidding me?!?! I didn't have an immediate answer. Can't he hear the echo of my nagging voice? "You really need to eat better if you think you're going to run a marathon in June." NOW he decides to care! So yes...I have tips for the next week. But really, I have tips for what he should have been doing ALL ALONG. I bring you my top diet tips for runners:

1. If you're just a normal runner, don't eat like an elite runner. If you're only running a few miles, you don't need to load up on energy drinks, bars, and gels. Calories still count...even for runners!
2. The Runner's Diet consists of a 50-25-25 plan. 50% of your daily calories should come from carbohydrates, 25% from protein, and 25% from fat.
   
3. I'm not a calorie counter, but if you know how many calories you're aiming for in a given day, half of them should come from carbs. Because carbohydrates provide the fuel you need for a run, plan to eat them just before and just after your runs. Opt for fiber-rich carbs with high water content.
   

Load up on these carbs:

Fruits (about 60 calories per serving)
Apple, orange, pear, nectarine
Banana
Peach, plum
Grapefruit
Canteloupe
Berries
Fresh pineapple
Canned fruit (in its own juice)

Low-Starch Vegetables (about 25 calories per serving)
Carrots, celery, cabbage, brussels sprouts, broccoli, cauliflower, eggplant, leeks, onions, green beans
Green pepper
Asparagus
Lettuce/raw greens
100-percent vegetable juice

Carbs to eat a bit more sparingly:

High-Starch Vegetables (about 80 calories per serving)
Beans (lima, navy, pinto)
Corn
Peas/lentils
Baked white or sweet potato with skin

Pasta/Rice (about 80 calories per serving)
Couscous (cooked)
Brown or white rice (cooked)
Noodles/pasta (cooked)
Bulgur (cooked)

Breads/Cereal/Crackers (about 80 calories per serving)
Tortilla (wheat)
100-percent whole-wheat bread
Mini-bagel
English muffin: 1/2
Pretzels: 3/4 ounce or 8 sourdough nuggets
Popcorn (air popped): 3 cups
Saltine crackers: 6
Rice cakes (all varieties, large): 2
High-fiber cereals: 3/4 cup
Oatmeal: 2/3 cup cooked or 1 instant packet

4. Choose lean protein! Not only does protein help with muscle recovery, it also keeps you full longer!

Protein Selections:

Very lean (about 35 calories per serving)
Chicken or turkey breast (skinless)
Fish fillet (all whitefish)
Canned, water-packed tuna
Shellfish
Egg whites
Egg substitute

Lean (about 55 calories per serving)
Chicken or turkey (skinless dark meat)
Salmon, swordfish, herring, trout, bluefish
Lean beef (flank steak, top round, ground sirloin)
Veal or lamb (roast or lean chop)
Pork (tenderloin)
Canadian bacon
Low-fat hot dogs
Low-fat luncheon meats

Dairy Products (about 90 calories per serving)
Fat-free or 1-percent-fat cottage cheese (calcium fortified)
Low-fat, sugar-free yogurt
Fat-free, sugar-free yogurt
Low-fat cheese (all types)

5. Before you cut fat out of your diet, think again! Foods with a little healthy fat help slow digestion, and keep you full longer! 25 percent of a runner's calories should come from heart-healthy vegetable, nut, and fish fat sources.

Try the following fats of choice:

Fat sources (about 50 calories per serving)
All oils: 1 teaspoon
Avocado (medium): 1/8
Almonds, cashews, filberts: 6
Peanuts: 10
Pistachios: 15
Olives (green or black): 8 medium
Peanut butter (creamy or chunky): 1 teaspoon

6. Make sure you know your daily running schedule ahead of time, so you can plan your 50-25-25 eating plan around your runs. The bulk of your carbs should be eaten around your runs. Leave the high calorie energy bars and gels for race day, and fuel up during training with mother nature's choice: food!!!!

For more running tips, check out runner's world! Wish my hubby luck! And wish me, the spectator, luck! Not to give myself all the credit, but hauling two kids around to cheer on daddy is a lot more work than just running from start to finish. I'd trade any day! Well...maybe...just not on Saturday!

Watch Out For the Falling Treadmill

Buenos Dias, fitmepeeps. Have you missed me? Truth be told, I've been questioning whether I'm actually qualified as a fit blogger. Why, you ask? Well, apparently I don't know how to operate a treadmill. I'll spare you the details of my own treadmill mishap. Rather, I'll give you an "imaginary" scenario in which you, the reader, get to choose the outcome.

Here it is...

It's Friday morning. Your house is (once again) full of family-guests. Your mom has requested that you accompany her to meet your brother's future mother-in-law at the reception venue in approximately two hours. Everyone leaves for other wedding-planning events. You have the house to yourself, and before dropping your own children off at your angel mother-in-law's house (so you can actually enjoy the outing), you decide to squeeze in a quick workout.

Option 1: Treadmill
Option 2: Yoga
Option 3: P90X

You choose the treadmill option. You head downstairs and quickly move the air mattress and lovesacs out of the way. You proceed to move the treadmill away from the wall. You step on the treadmill to wheel it into place before lowering the running belt to the ground. You forget to check to make sure the belt was actually latched at the top. As you tilt the treadmill towards you, the unlatched belt falls, smacking you in the head, and knocking you into the wall.

What do you do next?

A. You sit on the floor and cry for a minute, then get up, set up the treadmill properly, and run anyway (with a pounding headache, and a mixture of tears, blood, and sweat on your face).

B. You scream for your 3-year old to bring you the phone so you can call 911.

C. You lay on the floor crying hysterically as you think of the "what-ifs" for the next 20 minutes. What if I'd been knocked unconscious or paralyzed and my kids found me downstairs and didn't know what to do, and no one found me for days...

D. You curse the treadmill and decide to never run again. But you proudly show everyone the big bruise on your head from when your treadmill tried to kill you.

That's the scenario. And since this isn't my story...ahem...I'm curious what you would do. (Psssshhh...like I wouldn't check to make sure the treadmill was latched. Duh.) Choose your option!

Birthday Biathlon...A Race for the Kids

When your 2-year old spends countless hours in the jogging stroller during the week, he's bound to want to get out and run. As he sits in the bike trailer watching you pedal, he's bound to want to get out and ride. He has more energy in his little pinky finger than you have in your big legs. Sitting still is not his forte.

When your 2-year old spends several Saturday mornings cheering you and your hubby on as you race, he's bound to want to get out and...race! He has more will power in his little toes than you have in your entire body.

When your 2-year old is approaching his 3rd birthday, he'll want to have a party. And what could be a better party than one that includes three of his favorite things: running, biking, and racing! A birthday biathlon is the key to his happiness. What should you do?

1. Chart out a course along the local jogging trail. Mark it with blue sidewalk chalk arrows pointing the way...you never know when someone's going to take a wrong turn!
   
2. Instruct "race participants" to bring their bikes and running shoes.
3. Give the biathlon-ers a choice...bikes or running. Switching from one to the other might just be more than 3-year-olds can emotionally handle.
4. Have parents stationed around the course to cheer their racers on.
5. Be thrilled as your 3-year-old comes in 2nd place!
6. Smile as your one-year-old stains her entire body with a red-ice-cream-man-popsicle instead of racing.
7. Give each little racer a medal, a juice box, and a banana.
8. Love the accomplished look on each of their little faces.
9. Eat the birthday boy's "Trail Cake".
10. Laugh as the kids leave the cake to "race" again. (More cake for me! Why can't I have my priorities that straight?!?!)
    

See? Fitness CAN be fun! How do you encourage your kids to be physically active?

Benefits of At-Home-Fitness: P90X Style

Let me introduce you to our guest poster for the day, Lyenna! Lyenna is a busy mother of 3, and one of the most motivated worker-outers ever. (Just reading about her workouts makes me tired!) As a mom, I love reading her blog to get a realistic picture of the highs and lows that come with motherhood. Hilarious! After the birth of her 3rd baby last year, she dug deep and found the motivation she needed to take charge of her body and life. Read on to find out what she has done AT HOME to reach her goals...

There are so many reasons to tell yourself you don't have time to work-out. It's so easy to use your kids as an excuse. And it's so easy, especially for moms, to put others before yourself. I am a very competitive and athletic person, and I thrive on anything challenging. I was raised in a family that is all of these things, almost to the extreme. I know no other way. I was raised to accept change, and go for the gusto! After becoming a mom I lost a little of that gusto. I gained about 40lbs., stretch marks, and nursing boobs (we all know what those look like after) with my first child. I lost the weight, but I was NOT in the same athletic shape I used to be in. I assumed that was just one of the sacrifices you make to be a mom. I then had another child, but my body had some clue as to what to do, so I didn't put on as much weight as my first. However, I was slowly losing muscle tone. I was what I like to call "skinny fat" Having my third child had me feeling like I had to do something. Being a mom slowed me down for a while, but I finally got my groove back. I have always been active, but never like this!

A little over year ago I started a work-out group. I never thought I would be a group fitness girl, but I have grown to thrive on it. We would use random videos that everyone had collected over the years. They were okay, but nothing really spectacular, and we weren't seeing any changes, but at least we got to socialize, right? Needless to say we wanted more of a challenge. We had to make dragging our kids along worth it! I had seen the infomercial for P90X and had wanted to try it, just to see if what they claimed was actually possible. I ordered it and those of us who have stuck with it within the group have seen awesome results. One of the women in our group has lost 55lbs. I haven't lost weight, at least not a lot but I lost fat and have gained muscle tone. I can now do 2 pull-ups (previously I could do zero), 40 straight leg push-ups (previously 20), and have a resting heart-rate of 50bpm (previously 60bpm). All of this from using a fitness video!!! Who knew!?

Because of my results I have become an online fitness coach. I get to share my passion with the world, and get paid for it! I e-mail, and encourage others who want to FINALLY make time for themselves. So what is Beachbody? This link gives you a quick look. What I have found is you don't need a gym membership to get into the best shape of your life! I get to do all of this while my 3 kids run around. I get to be with other women that share my passion and hold me accountable. My kids now look forward to exercise, and are sad if we miss a day. I am in better shape today than I was in high school, and I played 3 sports a year. I thought those days were over forever when I had children, and it turns out I was way wrong!

You can become fit, do it at home, and see REAL results. To see my before and after photos visit my website. If you have any questions or want to know more about getting fit, getting paid, and working from home email me at fit2bhappy@beachbodycoach.com. Beachbody is the real deal. They do things the right way by showing you how to eat right, showing you how to exercise to get results, and giving you support for the journey ahead. It has changed my life. Will it change yours?

There you have it. Thanks, Lyenna! I actually have tried P90X, and can say that the series of workouts really are the hardest, best workouts I've ever done! (By best I mean the so-sweaty-it's-dripping-off-your-elbows-while-you-burn-a-gazillion-calories-and-you're-sore-for-a-week-kind-of-workouts). Really. You want results? Check it out!

How to Avoid the Pitfalls of Memorial Day and Summer BBQ's

Weekends are hard enough (when it comes to food) when a holiday isn't attached! For me, memorial day marks the beginning of one of my favorite times of year: BARBECUE SEASON! BBQ is synonymous with summer. Love it! But with the re-emergence of potato salad, hamburgers, hot dogs, and lots and lots of saucy (read: high sugar, lots of calorie) condiments into our diets, you don't have to throw your hard work out the window. Here are a few things to think about:

• Fill up on fruits and veggies! YAY, my favorites are finally in season! (And this year I planted a square foot garden...more on that later...the EASIEST, CUTEST garden ever! I can't wait for the harvest!)
• Go easy on the condiments. You don't need as much mayo-ketchup-chippy-dip as you think!
• If you're grilling, why not cook veggie kabobs? YUM!
• Turn down the AC. Believe it or not, you eat less when you're slightly hot! Try a slightly uncomfortable 78 degrees instead of 72.
  
• Portion control. When I go to a family BBQ, I usually need a second plate to hold all my food. Do I really need to fill half a plate with potato salad? Probably not.
  
• Exercise! Take advantage of all that summer has to offer...WAY more opportunities for fitness. I'll need it to balance out my caloric intake! Yikes!

We're doing yard work today (meaning keeping my kids from picking the freshly planted flowers). I'm hoping to burn enough calories to justify a hamburger or two. What are your Memorial Day plans? Have fun, and take a moment or two to remember those who have worked so hard to preserve the freedoms we enjoy! God Bless America!

My 9 Favorite Gym Personalities

I've talked a lot lately about why I love the gym. One reason I haven't mentioned is purely for the entertainment factor. I love people watching! Most people go to the gym to work out in peace, to lose the muffin top, or to burn enough calories to make up for the over-indulgent weekend. They show up, they quietly do their thing, and they leave feeling good about what they've accomplished. Occasionally, however, you'll see someone who catches your attention in a big way. For some, these annoying personalities ruin the gym experience. And yes--maybe they do need to learn proper gym etiquette. However, I love seeing those that "stand out" in the gym crowd:

1. The cell phone addict. I occasionally walk into the gym talking on my phone, but the conversation usually lasts no more than a few minutes once inside. Others, however, will show up and gab for 45 minutes straight while walking on the treadmill. If you really want to get in a good workout, you probably shouldn't be able to carry on a long conversation! But thanks for sharing the juicy details of your life with the rest of us gym-goers.
2. The Sweat-er. OK...I guess I sort of fit into this category, because I. sweat. a. lot. I try to be conscious, however, of the sweat I leave behind. There's nothing worse than going to sit on a machine that displays a perfect wet outline of Mr. Sweat. Ewwwww.
3. The Beauty Queen. Back in my Personal Training days, I had an adorable old lady named Christine who never showed up without lipstick, earrings, and an overwhelming aroma of hairspray and perfume. I'm not sure who she was trying to impress, but I loved her dearly. I felt bad working her hard, however, because I didn't want to mess up her hair! These days, I see girls showing up with long, flowy hair (that they never put in a pony tail), with their full makeup on (that they never work quite hard enough to sweat off), their cleavage spilling out of their tops, and their bum cheeks hanging out the back. Really, girls? Are you trying to make those of us who roll out of bed and head to the gym with bed hair and no makeup look bad? Well it's working. But we're the ones laughing!
4. The Farter. Do I need to explain? These ones are always lurking somewhere in my early morning spin class. Small, crowded, sweaty damp room. I'm not laughing...I'm choking.
5. The Grunter. We see your muscles, guys. Do we really need to hear them, too? Actually, this one makes me laugh more than any other. Keep on grunting. You're helping strengthen my core with laughter.
6. The Social Butterfly. For some, the gym really is just a social outlet. Avoid eye contact at all cost unless you want to spend 20 minutes gabbing instead of working out! They have nice jaw muscles, though.
7. The Front Row Performer. In group fit classes, these girls are the ones who stand closest to the instructor, but practically make up their own routine. The instructor marches, and they jump. The instructor does 10 squats, and they do 20. Over-achieving-attention-seeking-non-conformists. I love these girls. I'm just not brave enough to join them. I'm a conformer, yes I am.
8. The impatient guy. Stop asking me if I'm done with the machine. I'll get off when I'm done! Unless you're secretly hitting on me...I'm married...he liked it so he put a ring on it! (Not that I've ever been hit on at the gym--refer to #3--I'm no beauty-gym-queen.)
9. The Nudist. OK, I don't love this one. I usually avoid the locker room in case the beauty queen decides to take a shower and forgets to put her clothes back on. I don't want to see it, thanks! I got enough of that in Finland (the land of the nekkid saunas!)

So what category do you fit in? Farters, 'fess up! OK, don't. But thanks for making me laugh like an immature 10-year old! Who wants to join me in my people-watching--entertainment and a work out. Who could ask for more?

13 Reasons I Love the Gym Kids' Club!

What. A. Week. Let me tell you, fit-me-peeps, life after the big vay-cay sure stinks! I'm pretty sure my kids didn't poop this much before I left. I'm also pretty sure they didn't cry this much before. My baby girl will NOT let me leave her sight. I sort of enjoyed the neediness for the first day or two--8 days away from my babies left me longing for their cries--but NOW I need a break.

My normal pre-Cruise routine consisted of a near-daily trip to the gym, with a glorious drop-off at the Kids' Club. But I have not visited the gym this week. I'm pretty sure leaving my baby for the brief hour would have sent her over the edge. I've taken the week to remind her that I'm not going anywhere. But next week? We're going back. I LOVE the kids' club. I feel GREAT taking my kids there. When I work out at home, sometimes I end up feeling more stressed out when the workout's over. Here's why I heart the kids' club so much:

1. They know that I'm going to work out. I'm hoping my example will teach them the same behavior.
2. They get to play with fun, exciting, different toys.
3. I don't have to scream from the treadmill for them to share, not hit, and to stay off!
4. Someone else gets to listen to the whining! (Or lack thereof...they're having fun!)
5. My needy children always get special attention.
6. They learn that fitness is fun.
7. They've made friends, and look forward to gym playdates!
8. I get some much needed ME time!
9. Since we're regulars, the "gym ladies" know and love my kids.
10. It helps with socialization.
11. It gets me out of the house.
12. If I don't accomplish, or do anything fun for my kids for the rest of the day, I know they had at least one fun hour.
13. We all leave happy!

How do you fit in fitness while still fulfilling your mommy role?

8 Ways To Stay Fit on a Cruise

It's taken me all week to finally sit down to admit that the vacation is indeed over. So hi, fit-me-peeps, I'm back! I have to admit that it was pretty easy to adjust to kid-free life. Our cruise. was. fabulous. I've yet to weigh myself to see what damage was done, and I probably won't. I don't need to...my skinny jeans are tight enough to show me that poundage was definitely gained. But I enjoyed every last morsel of food I shoveled into my mouth. And the lovely souveniers I'm prominently displaying on my thighs would be even bigger if I hadn't taken my own advice. Here are a few tips to minimize the post-vacation-extra-body-baggage:

1. TAKE THE STAIRS! We decided on the first day that we would take the stairs E.V.E.R.Y.W.H.E.R.E. Our room was on deck 2, we ate dinner on deck 3, we watched shows on deck 5, we enjoyed the buffet on deck 9, we swam on deck 11, and ran on deck 12. Each day gave us PLENTY of opportunites for stair climbing. (With many an ice-cream cone waiting at the end of the big climb!)
2. CHECK OUT THE GYM! We made it a point of finding the fitness center the first day. It was at the front end of the ship, with windows looking out. I decided that running on the treadmill while watching the waves crash in front of me would be worth a daily trip. Let me tell you...running on a moving boat is a killer core workout...you never know which way the incline is going to go! The gym also offered several free health seminars and fitness classes (for a fee--I would've gone--but I'm too cheap!)
3. MAKE FITNESS FUN! I LOVED the days at sea on the ship. My favorite activity of the week was probably the Disco Dance Class taught by the Cruise Director. We spent an hour learning a new dance. I was laughing the whole time, and sweating by the end. We also entered a free-throw contest, a ping-pong contest, and danced every chance we got.
4. TRY THE LOW-CAL ENTREES. OK...I didn't really do this one, but I did love the fruit and salad bars! I occasionally tried the "SPA" selections at dinner, but only in addition to the three other entrees I ordered. Yes, I ordered A LOT of food, but I never felt obligated to clean the plate! With so much food, a few bites of each entree (and dessert) was plenty.
5. ON DECK FOR THE CURE! I was really sad that our cruise coincided with Susan G. Komen's Race For The Cure. I was thrilled, however, to find out that a small scale version of this do-good race was on schedule for the week. I walked a mile in my flip-flops for On Deck For The Cure...and yes, I cried.
6. DRINK WATER! OK...I'm pretty sure the drink servers hated us. But the fact that we didn't spend a dime on a single beverage on board saved us not only a LOT of money, but a TON of calories!
7. PLAN ACTIVE EXCURSIONS! We hiked, we snorkeled, we swam, and we ran on the beach. (But I was also sore after holding on for dear life to my husband driving a motor scooter on the left side of the road in the Bahamas!)
8. ENJOY! Don't stress...you're on vacation. If you eat more for a week than you normally would, your body will adjust when you get home. Whatever you do, have fun! Your only real jobs while cruising are to eat and poop. Everything else is extra. Enjoy!

Why I Love Spinning!

After joining the gym 6 years ago, I was completely intimidated by the cycling classes. I've never been one to really ask questions (I know, right? What's my deal?) so trying a new class was almost out of the question. How would I set up the bike? How would I know how to change the resistance? What if I couldn't make it through the class? How could I leave unnoticed?

My mom was actually the first in the family to try a spin class. She thought she would try something new, and ended up being the only one who showed up for the class. She wanted to die, but like me, would never let on that she was suffering. I still laugh until I cry when she relates the story. Being alone in a group fitness class is my worst nightmare!

Not too long after my mom's experience, a friend invited me to try a cycling class with her. I totally gave in to the peer pressure, and went, knowing full well the torture that certainly loomed. Not surprisingly, I HATED the first class! Everytime the instructor shouted in her happy, motivating, chipper voice to turn up the resistance, I wanted to rip off the resistance knob and chuck it at her pretty little sweatless face. I was dripping. How was she still even talking? I think I looked at the clock literally every two seconds to see how much longer I had to endure the pain. After a grueling hour, the class finally ended. I walked out looking like I'd just jumped in a pool, and went home with a saddle sore backside.

As the hours in my post-cycling day passed, I sort of felt good. You see, spin classes are a lot like childbirth. You endure, and you forget because you love the result (although the forgetting may take a year or two)!

I now go to cycling classes on at least a weekly basis. And you know what? I still sort of actually hate it, but in a weird way that makes me love it. I still watch the clock every few minutes (and occasionaly every few seconds), but I leave feeling ready to conquer the world.

If you've never tried a cycling class, try it. It's definitely not your everyday bikeride. But here are a few reasons I love this painful class:

• I love the energizing music!
• You don't have to wear a helmet!
• It is the BEST interval training workout around.
• It does wonders for the heart and lungs.
• It burns a gazillion calories.
• It lowers total cholesterol
• It decreases stress (although those hill climbs can feel pretty stressful!)
• It reduces the risk of some diseases.
• The classes provide a fun, non-competetive setting (You don't really know who's winning!)
• It increases leg strength (cuz it uses all the muscles...glutes, hamstrings, quadriceps, and calves...watch out!)
• It helps improves posture.
• There is a lesser risk of injury...it's a great, low-impact workout since your body doesn't have to support your full body weight.
• It's a great cross-training option for runners.
• It boosts your metabolism.
• It has helped bring my resting heart rate to 49!
• The best showers are post-spinning showers.
• I love the sweat.
• It always feels good afterwards.
• It helps keep sickness away.
• It forces me to push my limits.
• Because I can.

Have you ever tried spinning? Are you a fan, or does the thought make you cringe? If you're interested in trying, 24 Hour Fitness is offering a 7-day free trial promotion to new members. Come with me...it's always better with a friend!

Diet Soda...America's OTHER Drinking Problem

I grew up on fast food. Probably 3 times a week, my family ate out. With a working mom, and busy running-all-over-the-place schedules, waiting around for dinner to cook wasn't always an option. I grew up going to restaurants, thinking that ordering "just water" wasn't really an option. Why drink water when you can have soda? Well, fast forward to my poor-student-college days, and things became quite different. Why pay two dollars extra for a drink, when I can have water for FREE? I was converted. I am no longer a soda drinker. Ever. At first it was a money issue, but now it's a health issue. I guess I'll occasionally drink lemonade, or another non-carbonated, low sugar variety, but I'm really OK with...water.

A lot of people say "You shouldn't DRINK your calories." I agree...sort of. I drink lots of homemade smoothies, and feel 100 percent OK about the calories I'm putting into my body. But if overdosing on calories worries you, then reaching for a Diet Soda probably isn't the best solution. Yes...I'm about to step onto a soap box here. I realize Diet Soda (or regular soda for that matter) is the drug of choice for many of you. But before you reach for it, think again.

Artificial sweeteners may be just as bad for you as high fructose corn syrup. (And you know how I feel about that!) In 2004, a study published in the International Journal of Obesity found that rats ate more after consuming an artificially sweetened drink than they did after sipping sugar water. Interesting. The reason? According to researchers, calorie-free artificial sweeteners act like stomach teasers. You drink your diet soda, and your body waits for the calories that should surely follow. They never arrive, however, so your body tells you you're hungry and sends you elsewhere to look for them! And where do we find those calorie cravings? In the form of a high-calorie snack bowl! (At least I do...)

Another study conducted by researchers at the University of Texas in 2005 found that diet soda drinkers (one can per day) had a THIRTY-SEVEN PERCENT greater incidence of obesity.

Diet, or not, I'm not a soda fan. My dad, on the other hand, can't live without his Pepsi. For you soda drinkers, what's the lure? Seriously. I've never been attached to soda. I just used to order it. For me, it wasn't a hard habit to break. But for many of you, it would be the hardest thing ever. I really am curious why. And if any of you have been addicted to soda and have given it up, let us know how. I would love to break my dad of his Pepsi addiction (which I know isn't the worst thing in the world...but for a man working out daily and trying to lose weight, he would probably drop 10 pounds in a week. But he won't give it up! He loves it too much.) Any suggestions?

2 Healthy Recipes for Cinco de Mayo

Feliz Cinco de Mayo! Today has to be one of my favorite holidays of the year. Why? I love fiestas, and I love Mexican food!

Here are a few recipes for two appetizer dips you can feel good about: guacamole and salsa!

Chunky Guacamole

• 2 large ripe avocados
• 1 small red onion, finely chopped
  2 tbsp (30 mL) lime juice
• 1 medium tomato, seeded and finely chopped
• 1 fresh jalapeno pepper, seeded and finely chopped
• 1 tsp (5 mL) ground cumin
• 1/4 cup (50 mL) chopped cilantro
• 1/2 tsp (2 mL) salt

Instructions:

• Pit, peel, and dice the avocados. Eat a chunk or two, then dump the avocado flesh into a bowl.e off easily. Dice the avocado flesh, and dump into a bowl. Add the remaining ingredients, and toss to combine. I like mine chunky, so I don't mash the ingredients. If you prefer a smoother texture, mash away!
• Serve with tortilla chips for dipping, or as a yummy any kind of Mexi-food topping!

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Eleisha's Yummy Fresh Salsa

• red, yellow, green, and orange bell peppers (1 of each)
• 2 whole tomatoes
• 2 cans whole tomatoes (or diced--whatever you have)
• 1 bunch cilantro
• 1 bunch green onions
• 1-2 limes
• 1 tsp cumin
• 3 tsp garlic salt
• Salt and pepper

Instructions:

• Cut peppers and tomatoes into chunks. Blend or process in a food processor the tomatoes, peppers, cilantro and green onions. (You may have to do it in batches depending on how much your blender/food processor will hold. I like it chunky, but blend it as much as you want). Mix it all in a bowl and add the seasonings to taste. Stir well and squeeze lime juice to taste.
• Great way to get lots of healthy veggies into your wee ones!

Enjoy! What are your favorite cinco de mayo tradiciones? Share a recipe!

How 24-Hour Fitness Changed My Life

There are few investments I've made in my life that have reaped greater benefits than joining a gym. I had just returned home after living abroad (in cold, dark Finland) for 18 months. I was 30 lbs. heavier than when I left. (Side note: If you're ever in Finland, they have the BEST pastries! Don't leave without eating some pulla!) One day soon after returning home, some guy friends invited me and a girlfriend to the beach. I was mortified as I watched my friend take off her clothes to reveal a cute, slender, tan, perfect beach body. I've never wanted to be the girl who refuses to wear a swimsuit, so I removed my clothes to reveal a chubby and white-from-literally-not-seeing-the-sun-for-a-year-and-a-half- body. I wanted to hide. I wanted to be ANYWHERE but at the beach, wearing ANYTHING but the full-coverage, black one piece swimsuit that didn't hide enough.

Don't get me wrong. I don't believe that a perfect body is the only key to happiness. But I was depressed. I had just returned home from a mission I'd waited to serve my entire life. I'd had my life planned up until that moment. I wasn't sure what the future held for me at that point. I had a college degree to complete, and a Mr. Right to meet. But at that beach moment, I was miserable...and feeling fat and ugly didn't help.

A few mornings later, I woke up and made a decision. I was joining a gym. I didn't care how much it cost, I was going to join. Yes, I was the perfect walk-in-potential-member. I walked into 24 Hour Fitness (with my little brother who I coerced into joining with me), and started looking at my options. When the guy-hoping-for-the-sale told me about the "lifetime membership," I was sold. I knew that fitness had to be a way of life. I wasn't going to be in this for the short haul. I wasn't going to lose the 30 lbs. and quit. I was going to start doing something that I would continue forever. So I paid nearly $1,000 that day for a 3-year membership, and 5 sessions of Personal Training. (I now only pay $20/year to renew! Plus I get FREE babysitting! WOOOO!)

The Best Decisions I've Made On This Lifetime Fitness Journey

1. For me, joining a gym that day was the FIRST best decision I made in the beginning of my on-going fitness journey.
2. The second best decision was signing up for those 5 Personal Training sessions. Before working with a trainer, I really only did cardio. Working out meant running. Period. (OK, and Tae Bo with Billy Blanks). After my first few sessions with a trainer, I was sold on the benefits of resistance training. I was sore in places I didn't know existed on my body! I loved it! I loved knowing that I was making changes on my body that couldn't be made any other way. I fell so in love with resistance training, that I went on to become a certified personal trainer.
3. The third best decision I made on my fitness journey was stepping foot into a group fitness class. I used to watch from the outside and feel totally intimidated by the barbells, steps, and free weights. I vividly remember my first experience in a 24 S.E.T. class (strength endurance training). I looked to see how much weight the other ladies had on their bars. Being the overly-competitive girl that I am, I foolishly matched the ones with the most. I barely made it through class, and couldn't walk normally for days. I'm sure the instructor cringed as she watched my form...I had no idea how hard the class would be. But now, the classes are honestly what keep me going to the gym. They're on my schedule, and I plan many of my days around these workouts. I workout longer, and harder than I probably would on my own. I've made friends in the classes. I heart group fitness!
4. The fourth best decision I ever made was signing up for a race. Mind you, signing up for a full 26.2 mile marathon as the first organized race probably wasn't the smartest thing. A 5- or even a 10-K would have been better. But regardless of how long the race, I had a goal to work towards. I couldn't NOT run knowing that I would probably keel over and die on the race course if I didn't train. Running soon became an addiction with which I have an ongoing love affair.
5. The fifth best decision I made was asking for a heart rate monitor for Christmas two years ago. (Thanks, mom and dad!) I now strap a Personal Trainer to my chest, and wear it on my wrist for every workout...from running to Yoga. Love it.
6. The sixth best decision was starting a fitness blog with my sister. (Hi, Kimberly! You alive?) I love that fitness is always on my mind! I love that I get to learn as I research. And I love that I get to gleam insights from all of you lovely readers.

I hope to make new life-changing decisions in this on-going fitness journey. The most important thing for me is knowing that I'm doing something that I feel I can sustain for...well...forever. I don't workout for hours a day. That's not a pace I can maintain. But I can chug along, go to the gym, and not be completely mortified at the thought of wearing a swimsuit on my Cruise! Yes, I still have some post-baby-body issues, but I'm a happier, healthier, more confident me.

What decisions have you made in your fitness journey?

I'm Sailing Away...

In the morn' I leave for a trip out to sea.
We're leaving the kids...hip hooray and whoopee!
Some sleep I must get. 'Bout a year's worth I'd say.
I'll come back refreshed, and ready to play.
Time away from the kids should help me love more.
I'll be ready to read, and to sing, and adore.
I know they'll be fine, but I can't help but worry.
But no time for that...I'm in a big hurry!
Bags to pack, plane to catch...I've just a few hours!
When it comes time to travel, I need Super Powers!
Packing...not a fan. I dread getting ready.
Workout? No need! Packing leaves me sweaty!
I'm hoping I don't come home with disease.
Swine flu pandemic? Why now? Oh puh-lease!
Our itinerary...all new from the one that we booked.
Our excursions? We cancelled. Swine flu's the new crook.
To Mexico, go we not. Virgin Islands instead!
No more Belize, just Bahamas, they said.
I'm sure we'll be fine. A Cruise is a Cruise.
A week with no kids...how could we possibly lose?
As for you, fit me readers, be sure to check in.
I've not left you blog-less, much to your chagrin?
Blog posts galore are coming your way.
Check in all week to read what's to say.
Leave a comment or two, help me adjust back to life.
As a mother of two, and a homemaker wife.
Not quite as charming as life on a boat.
But I'm sure I will miss you as we stay afloat!
Keep on working out, and eating good stuff.
I'm gonna need motivation to work off new fluff.
A eating I'll do...pretty much guaranteed.
And working out to lose it is just what I'll need.
But until then, my friends. Come back, pretty please!
Sayonara! Until then! Wish me luck! Smell the breeze!

10 Essential Nutrients For Your Skin...and the 20 Foods They're In!

Yesterday, I let you in on a little secret....I'm not looking my best these days. I'm beyond tired. Sleep is usually at the bottom of my list of priorities, but in a few days, it's moving to the top! Even if all we can do is get on a boat without stopping at any ports, I'm still going!

When I get home, I'm hoping to be rejuvenated. But the sleep deprivation cycle will surely resume as scheduled! I definitely need to work on that...cuz mama's not the only one who suffers when mama's tired!

Besides my poor children and husband, my face also suffers when I'm tired. I look tired. My face is tired. My eyes are tired. So if I want to look my best, I need more sleep. Don't we all? But another way to look better--besides getting the ever-needed zzzz's--is by focusing on something else...feeding your face. That's right. We don't just need to eat more fruits and veggies for healthy bodies. We need them for healthy skin! Here are a few of the best skin-beautifying-nutrients, and the foods they're found in:

1. Selenium: This vital nutrient helps preserve elastin, a skin-smoothing and tightening protein. The antioxidant may also protect against the sun (by stopping free radicals created by UV exposure from damaging skin cells). Face Foods: Canned Tuna, Brazil Nuts, Cottage Cheese
2. Niacin (Vitamin B3): An anti-inflammatory that soothes red, blotchy, dry skin. Face Food: Avocados (Great to eat AND to use as a face mask for dry skin).
3. Vitamin E: An amazing sunscreen booster that helps protect skin cells from UV light, or other cell-damaging free radicals in the environment. This powerful antioxidant also helps prevent dry skin! Face Food: Almonds (I'm going to pack some along for the trip...I can always use some extra sunscreen!)
4. Vitamin A: Helps clear up breakouts by repairing skin cells. This important nutrient also reduces the development of skin cancer cells! Face Foods: Carrots, Mangoes
5. Vitamin C: Smooths out wrinkles by aiding in the production of collagen--the skin's structural protein. Face Foods: Sweet Potatoes, oranges, acerola cherries, red peppers
6. Omega 3 Fatty Acids: The skin plumping, wrinkle reducing miracle workers! (Not to mention skin hydrators...) Face Foods: Flaxseeds (sprinkle on oatmeal or veggies), flaxseed oil (add to your smoothies), salmon, walnuts.
7. Folate: Helps reduce the chance of cancer-cell growth. Also reduces wrinkles by plumping up skin as water penetrates cell membranes. Face Foods: Spinach, collard greens
8. Zinc: A pimple-fighting mineral! Zinc also helps boost elastin production, and sebum production. Face Food: Oysters! (any oyster fans out there?)
9. Riboflavin (Vitamin B2): Helps aid in tissue maintenance and repair, and also improves blemishes caused by rosacea. Post-surgery, or injury, the body uses large amounts of this vitamin to heal! Face Food: Mushrooms
10. Flavonols: This antioxidant helps smooth the skin, and protects against sun damage. Face Food: Dark Chocolate (My favorite! This one should be a staple in your diet...just make sure it's the DARK variety! Yum!)

Fill your grocery cart with these foods to cleanse your body from the inside out. What are your best beauty tips?

Under-eye Baggage!

Why I'm walking around with huge bags under my eyes:

• Birds have made a home in our dryer vent. I can hear them flapping around through the walls. Gross! Our house is full of hanging wet everythings...from towels to underwear.
• I had a pregnancy scare a few weeks ago that sent me on an emotional rollercoaster. Test: Positive. Emotion: Cried all day. Three days later: I guess a third child isn't the end of the world. Later that day: Bleeding. Blood Test: Pregnancy hormones still high. A week later: Pregnancy test negative. Definite miscarriage. Emotion: Relieved and sad at the same time. Is that possible?
• We've had one house guest after another. Love the company. Hate the recovery.
• I'm turning into monster mom. I must be tired! Me without sleep=tantrum throwing 28-year old!

Why the under-eye baggage will soon go away:

• I've been madly getting ready for a glorious 7-day, child-free cruise! We leave on Friday! See? You can stop feeling sorry for me now...

Why the bags might return:

• Two words: Swine Flu.

Edited to say: Two of the ports have been cancelled (the Mexican ones), so hopefully we still get to go! New schedule announced tomorrow! Please let it be a good one...I'm ready for a break!

Have you any beauty tips for me to get rid of the baggage besides a vacation?

Walking...Great Exercise! Just Not In Front Of A Crowd.

I have a small confession. People sort of scare me. I guess I don't mind singing, speaking, or teaching in front of people--I actually like it. I also really love running races--the spectators are my favorite part. But I HATE walking alone in front of people. I don't like feeling all eyes on me as I walk to the front of a room. I've never been graceful. (I broke my leg on my first real date!) I dropped a food tray in the dorm cafeteria once, and wanted to hide in a corner as everyone cheered. This and other walking moments have scarred me for life.

If I have to, I'll do it. But I'll be thinking and concentrating so hard on every step--trying to appear graceful--that I'll probably trip. I've gotten a little better. Like if I'm carrying a screaming child out of a quiet Church meeting, I'm probably not really thinking about how I'm walking. But if I'm in a movie theater needing to pee, you can be pretty sure I'm going to hold it until the end. I don't like walking in front of people.

Tonight, I was at the airport waiting for my brother and his fiancee in the Park-N-Wait lot. When they were ready and waiting at the curb, I turned the car on to go get them, but suddenly got nervous. I was in a parking lot with a bunch of sitting and waiting cars that I had to drive in front of. Silly, I know. Like they were even watching me. But I felt totally self-conscious as I drove in front of them. Weird.

I have a tiny disclaimer. I got pulled over at the airport last week for going 14 mph in a 10 mph zone. So airports have me a bit jittery. But this doesn't change the fact that I get totally self-conscious walking in front of people. I don't have a solution. I'll just have to keep walking and blushing. But I don't have to like it!

Do you have any weird insecurities? How do you get over them?

6 Health Benefits of Dog Ownership

After writing about fitness in the great outdoors, I've had an itching to get outside. I brushed the dust off the old jogging stroller yesterday, and took the kids for what turned into a 3-hour outing to the park. I ran, we fed the ducks, we went to the park, my 2-year-old insisted on pushing the stroller (and yelling at me for helping him as I steered it back onto the trail every 5 seconds). When you're pushing a massive stroller with 2 kids inside, you get a lot of attention. "Oh wow. You've got quite a load there." "You can do it! You're almost to the end." "Oh look at them in there, Harry." "Moooooom! Go faster!" I'm sure I look a bit ridiculous. You can't exactly sprint while pushing 90 lbs. of stroller and babies. The only people who probably get more attention than me are the ones pushing a stroller AND holding onto a dog leash.

We saw so many people out walking dogs yesterday. And I remembered something. I want one. My kids want one. My husband even wants one. Every well-adjusted family should have a dog. But I'm not sure I can deal with dog poop right now. I'm barely handling the human variety. So in a near-future season of life, we will be proud dog owners. Proud dog owners of the Golden Retriever variety.

I grew up with a Golden Retriever named Duchess. We got her for Christmas when I was 10. I found out she'd been put to sleep in a letter when I was 22 and in Finland. I was devastated. I cried for days. She was a part of the family. And she was good for us, too.

Last month, a study came out showing that cat owners have a lower risk of heart attack and stroke (nearly 1/3 less!) I will never own a cat. Sorry, cat lovers. I'm allergic and terrified. But if you like 'em, get one! (Just don't make me touch it!) They're good for you, apparently.

"Given that people do gain healthwise from having a strong social network, it makes sense that having an animal companion would also do some good," says Alan Beck, a professor and director of the Center for the Human-Animal Bond at the Purdue University School of Veterinary Medicine. "Do animals cure everything? Of course not," Beck says. But people relate to animals by nurturing, caring for, and talking to them—much as they do with other humans, so "it's not surprising that people who have relationships with animals actually report benefits."

I know that having a dog was good for our family. Here are 6 reasons every family should have one:

• A dog teaches children responsibility. They need to be fed, washed, walked, and loved. Studies have also linked pet ownership with high self-esteem in young children, and greater cognitive development. Children with pets also score significantly higher on empathy and pro-social scales! Forget pre-school, I just need to get me a dog!
• Dogs enhance family life! Dogs reduce tension, increase compassion, and make family walks more fun!
• Dogs are a great anti-depressant. Feeling blue? Cuddle with your dog for a while. Seriously...dogs increase the release of endorphins, and other pleasure-related hormones.
• Dog owners have a higher survival rate after a serious illness! Having regular PET visits in the hospital has shown to be even more effective than regular SPOUSE visits. Interesting.
• Pet owners have lower blood cholesterol levels and blood pressure. (Not to mention fewer doctor visits!) If you've never taken the opportunity to sit and stroke a dog, you're missing out. I need one to pet to lower my mommy-blood-pressure.
• People who walk their dogs are seen as friendly and approachable! (Pushing kids in the jogging stroller has ALMOST the same effect...EVERYONE wants to talk to me!)

Are you convinced? I'm not sure I can wait 10 more years to get a cute little make-me-vaccuum-a-LOT-more-often pup. How about you? Are you a dog lover? Or do you prefer heart-attack-risk-reducing cats? How has pet ownership improved your quality of life?

Fitness In The Great Outdoors

I'm going to sneak out on a limb here and say that Spring just might possibly FINALLY be here. After a crazy snow storm last week, the temperatures look like they might actually be on the rise...for good. Well, at least for a few months. HALLELUJAH! I, for one, need the mental pick-me-up that warm temperatures bring.

While living in the-land-of-serious-dark-all-day-long-winters-Finland for a year and a half, I realized how much I really really love the sun. Winters were SERIOUSLY depressing. I remember looking at my watch at 2:00 in the afternoon while walking around in the pitch dark, thinking, "how am I going to survive the day in the dark for 7 more hours before we go home?" Summers in Finland, however, were heaven. The sun never slept!

In my life, I've discovered two things that really do keep me going. SUN. and EXERCISE. I've been missing the sun in a bad way!

I came across one study that shows the great benefits for children of combining the outdoors AND exercise. This particular study shows how a walk in the park improves attention in children with ADHD. I don't have ADHD, but I have plenty of moments (more than I'd like to admit), where I am mentally fatigued, easily distracted, and NEED TO GET OUT OF MY DANG HOUSE! A brisk walk outside ALWAYS makes me feel better. And running around in the park changes the temperament of my 2-year-old (in a good way) even more than a good nap...which is saying A LOT. This outside-induced-happiness has an even greater effect on my mood. Monster-Mom becomes Fun-Happy-Relaxed-Mom.

Besides being a better parent, here are a few more benefits of exercising outdoors:

• Running outside instead of on a treadmill increases the caloric burn by about 5 percent (due to wind and changing terrain).
• Changing temperatures increase calorie burn by about 7 percent because your body has to work to keep the internal temp at 98.6 degrees!
• SUN + EXERCISE = MOTHER NATURE'S ZOLOFT! This study, conducted in 2007 by researchers in England, found that outdoor workouts (i.e. A walk in the woods, a brief retreat, and even gardening) are ALL Better than anti-depressants alone! When they compared the mental benefits of a 30-minute walk outside with an indoor stroll, 71 percent who walked outside felt less tense after. 72 percent of the indoor walkers felt even more stressed.

The treadmill is one of my fondest old friends. I love that I can look down at any given second, and know EXACTLY how LONG I've been running, how FAR I've been running, how FAST I'm running, how much LONGER I'll be running, etc. I'm a numbers-kind-of-girl. But lately with my training, I've been running outside a lot more. And I have to say, I think I'm officially converted.

I honestly used to prefer the treadmill. Not anymore. When I'm outside, I don't feel like I'm running because I have to. I'm not yelling at kids to stay away from the treadmill, to share toys, to stop hitting each other. I don't increase my speed to hurry and get the run over with. I enjoy it. If the kids are with me in the jogging stroller, they enjoy it. I feel much more rejuvenated at the end. 10 miles outside feels like 4 miles on a treadmill (time-wise). Don't get me wrong. The treadmill has, and will always be my fall-back workout. But this summer, I'm going to take advantage of mother nature. I need it.

And running isn't all I'm going to do outside! Here are a few more outdoor workout ideas:

• Walking--one of the best lifetime sports!
• Jogging/Running--need I say more?
• Cycling
• Swimming
• Hiking
• Strength Training at the Park! Seriously...parks are FULL of FREE exercise equipment. Maybe I'll do a full post on this one later...I'm envisioning swing lunges using the swing to elevate the back leg, monkey bars for pull-up(s), straddling benches, swing/slide push-ups, stepping up onto benches, running around the playground, etc.
• Beach Yoga (for those vacationing or lucky enough to live in Sunny CA)
• Jumprope!

Are you convinced yet? Are you ready to trade in your gym membership? What gets you moving outside? Or do you still prefer the treadmill?

Hide the Easter Candy!

Well, the sweetest of all holidays is behind us. Sort of. The candy in my kids' baskets is still staring me down, begging me to eat some more. I've never been a fan of people who can take one bite of dessert and feel satisfied. Actually, I totally wish I could be one of them. How do they do it? For me, it's all or nothing. If I never take a bite, I'm fine. But there's no way I'm going to be able to have just one mini Twix bar, and stop there. Nooooo way. I'll have 5 or 6 or 10... And don't think I can take two bites of chocolate cake, and leave the rest. I'll eat mine AND the rest of yours. What about those magazines that say to take two bites, eat them slowly so you can really savor them, and leave the rest. WHATEVER!

Are you all sick of my sugar ramblings, yet? I'm obviously trying to work through some sugar issues. If you know how to have your sugar in moderation, then please skip to the comments to shed some light for the rest of us. How do you do it?

But for the majority of us, why is it so hard to resist sugar? Well, for starters, it obviously tastes better than broccoli. But the truth is, when you consume large amounts of it, your pancreas has to work overtime. It then produces loads of insulin, which causes your body to build up a sort of resistance to sugar. So what happens, then? The more sugar you eat, the more you need to eat to feel satisfied. Ouch.

If you ate bucketfuls of candy this weekend, oh well. Don't beat yourself up. But here are a few numbers for the curious calorie/fat/sugar gram counters in all of us:

Cadbury Cream Eggs – 140 calories

Reese's Peanut Butter Eggs – 180 calories

Jelly Belly Assorted jelly beans (35) – 28 g sugar

(Small) Cadbury Chocolate Eggs (12) – 26 g sugar

Nestle's Crunch Solid Chocolate Easter Bunny – 36.2 g of fat

Reese's Reester Bunny – 42 g of fat

Hershey's Hollow Milk Chocolate Egg – 570 calories in the shell alone. (If you eat the four Hershey’s kisses inside, you’ll consume 660 calories and 41 grams of fat). Yikes!

Hopefully you added some real eggs to the menu. But whatever you ate, hope you enjoyed it. I did! And a sugar overdose always leaves me a little more motivated to avoid it in the near future. We'll see how long the motivation lasts! How was your Easter?

Working Out While Injured

Hi there! You're still checking this abandoned blog? Well, to everyone who's still reading, rather than explain where I've been, let me direct you here. Yes, our house has been full...of kids, vomit, and a poor, crying baby with a broken arm. An amazing baby who can't talk, but knows how to continue living her life to the fullest with a pretty significant injury. Here's what she's taught me:

1. Pain should NOT be ignored! Pain is the indicator of an injury. If you experience pain while working out (or crawling), stop. Cry. Don't use the injured body part until you figure out what is wrong! The old adage "no pain, no gain" does NOT apply. Discomfort while working out is OK, pain is not!
2. Consult a doctor. Just because your parents, gym buddies, friends, etc. think it's probably "just a bruise," doesn't mean that it is. If you're experiencing true pain, get a professional opinion!
3. Modify! If it hurts to crawl on your hand, try the forearm. Don't continue working through the pain...you could make it worse!
4. Avoid overuse injury. Landing too hard in a simple fall can cause a buckle fracture in the arm. Likewise, training errors, such as running too far, too fast, too soon can cause overuse injury in a runner. The feet have to absorb 110 tons of energy with every mile run, so don't do more than your body can handle!
5. Cross-train. If crawling hurts your arm, try taking a few steps with your legs! Walking may seem harder at first, but you may just find that you prefer it! If the doctor tells you to stop running for a while, try swimming or cycling! A new love affair may emerge.
6. Listen to your body. When you're ready and healed, get moving! Your body knows best!

Running Music Review: BHB, by Ballas Hough Band

I've mentioned before that I love good music. Sadly, the only time I really get to listen to it is when I work out. Sure, sometimes I insist on listening to mommy music instead of Dora sing-a-longs when gallivanting around town with the kids in tow. But I'm still busy watching the road, throwing goldfish crackers into the back seat hoping they land in an open mouth, talking on the phone (I know...I shouldn't), and stretching my arm around like elastigirl to pick up dropped toys. Sound familiar?

When I got a CD in the mail to review, I first popped it into the car for a quick listen. But I knew I had to give it the real test if I really wanted to hear it. The running test. You know, so I could actually listen to what I would be reviewing.

Dancing with the Stars uber studs Mark Ballas (season 6 winner with Kristi Yamaguchi) and Derek Hough (season 7 winner with Brooke Burke) have joined forces on a new musical endeavor...the Ballas Hough Band (formerly known as Almost Amy). On March 10th they released their first CD, BHB.

A few weeks ago, I went on a 10-mile run in preparation for some upcoming races. It was a great opportunity to run with it. Let's just say The BHB CD and I are now good friends...I listened to it the whole darn way. And I finished the run...that alone says something! Here's the verdict:

It's actually a great running CD! Not only can they dance, these guys can actually rock. A lot of it reminded me of fun, old-school pop. A few songs reminded me of New Kids on the Block (but cooler!) The lyrics were catchy, and the beat kept me going. I really liked the 7th track, "Fall" and the 8th track, "Do It For You" co-written by the new American Idol judge, Kara DioGuardi. (Maybe the fact that I once auditioned for American Idol made me especially keen on liking this song. Or maybe it really was the song. Either way, I like it.)

If you have teenage daughters in the house, this is perfect music for them. I have a one-year-old-going-on-sixteen who rocks out when she hears this music playing. I'm OK with that. The lyrics are clean. The tunes are catchy. The album puts a great spin on old-school pop, but also has some edgier, funkier, more rock-sounding songs. I like the variety. I hope the band does well, and keeps putting out good music that I can run to. Cuz that's the only way I'll be able to appreciate it.

Visit the Ballas Hough Band website to find out more about these guys. You can get a taste of their music for yourself! You can purchase online from Amazon.com.

Thanks to the One2One Network for this review opportunity. If you are interested in becoming part of this fabulous women’s word of mouth marketing organization, head on over and sign up!

What about you? Do you have a favorite band that you work out to?

5 unconventional fitness tips

Thanks to Evelyn for directing my attention to a few crazy, somewhat unconventional fitness tips. Here are a few:

1. Don't exercise with your BFF. I actually agree with this one. If a friend gets you to the gym, that's great. But don't sit and chat! You will work out at a much lower intensity. A great solution? Group fitness. You're there together, but you're doing the work out at your own level of intensity!
2. Wear RED! I've never heard this one. Supposedly the colors red and orange cause certain light waves to enter the eye. They convert to electrical impulses in the brain, which increase body temperature temperature, energy levels, and appetite (does that mean that red makes you hungrier, too? There's a new diet for you...the NO RED diet...except when working out!) So you'll be able to work out longer (and harder) if you wear red! Anyone want to test the theory?
3. Drink pickle and pineapple juices to help with recovery! It makes sense, but gross! Pickle juice? I guess the salt and vinegar in pickle juice help muscles recover from sodium loss and decrease cramping. Isn't that what gatorade is for? Pineapple juice (which I'm much more willing to try) can also reduce post-workout inflammation. Enzymes found in pineapple juice help with lactic acid buildup in the muscles. Interesting.
4. Run barefoot. I'm not going to promote this one. Don't do it. I'm all about GOOD RUNNING SHOES. Shoes can take the broken glass. My feet? Not so much.
5. Shout empowering affirmations while you workout. I would love to walk into a gym to hear the members chanting, "I. AM. STRONG. NOW!" with each repetition. IntenSati is a fitness program which means "moving meditation." The idea is to use the mind, and more importantly, the voice to intensify workouts. While jumping, lunging, whatever, you repeat a single statement such as "I. CAN. DO. THIS." IntenSati creator Patricia Moreno says, "The repetition of a single statement moves you into a state of focused awareness." She claims these motivational chants boost emotional strength, increase self-confidence, and distract participants from feeling fatigued, which increases the effectiveness of their workouts. I like it. Try it!

For the wisdom behind these unconventional ideas, and more, click here.

What do you think? Are you willing to wear red and drink pickle juice to improve your workout? What other strange workout rituals have you heard of (or practice)?

The Truth About High-Fructose Corn Syrup

My family loves to make fun of me for many reasons. I'm the picked-on-middle child, what can I say? One thing in particular they often scorn is my food-label-reading-obsession. I just have to know what's in what I'm eating. No, this doesn't always deter me from eating what I shouldn't, but it helps.

One thing I really watch out for is high fructose corn syrup. My husband likes to say, "You grew up eating high fructose corn syrup, and you turned out just fine." It's true. But I'm honestly in much better shape than I was growing up. Was HFCS the culprit for the chub? Who knows. My parents didn't have a scale in the house during my teenage years, so I have no idea what I really weighed in High School. I think that's a good thing. And luckily I've learned a few tricks since then.

One thing I've gained is an aversion to high fructose corn syrup. Why? Here's the scoop. According to Alexandra Shapiro, Ph.D., a research scientist at the University of Florida, "High-fructose corn syrup has a higher ratio of fructose to glucose than other sweeteners." Some studies have linked this sweetener to the obesity epidemic. Why? Shapiro's research found that consuming too much fructose could impair the function of leptin, the appetite-controlling hormone. So we don't know when we're full! Leptin resistance is associated with weight gain and obesity.

However, other studies show no effect on hormone levels from the high-fructose corn syrup. So what should you do? Find alternatives. And when an alternative isn't available? Treat high-fructose corn syrup as you would any other added sugar. LIMIT! AVOID! RESIST! (And if you must, bake your own goodies! That way you'll know exactly what's in 'em!)

What tidbits have you gained along your journey that you didn't know about healthy living in your adolescence? Do you read food labels? Do you scorn food-label-readers? Join the conversation in the comments...

Reading Food Labels to Avoid Too Much SUGAR!

We've already established that I'm a sugar addict. I tried to commit to a sugar fast. Don't ask me how it's going. After caving the first time, let's just say I haven't gotten back on the no-sugar-bandwagon.

I'm about to re-commit myself. Why? Because I'm convinced that the only way you can really "spot reduce" is by controlling what goes into the mouth. I'm often asked questions such as: "How do I lose my love handles?" "How can I get rid of belly fat?" etc. I've already ranted about certain workout myths, such as the myth that doing lots of crunches will give you a flat tummy. In my opinion, crunches are usually counter productive. But that's another post for another day.

Most of us just don't spend enough time working out, if we're to have the freedom to eat whatever we want all. the. time. (if we want to look how we want). This is where diet is crucial! Yes, exercise is a #1 priority. But we are normal people with normal lives. I'm one of those people who actually really loves working out. But I love spending time with people, doing other things even more. As a wife-baby mama-housekeeper-chef-chauffer-part time personal trainer-teacher-church-goer-friend- neighbor-blogger, I can't work out any longer than the time I've already allotted myself. In fact, if we're being honest, I probably am much less productive in other areas of my life because of my daily workout routine.

This is where diet really plays a major role. How you look is largely determined by what you eat. LARGELY determined. I'm going to go out on a limb and say PROBABLY more than exercise. I work out a lot. According to my Heart Rate Monitor (with which I'm obsessed!), I burned around 3,500 calories last week. But I probably ate enough junk to balance out the calorie deficit.

SO, if we mommies want to lose our mummy tummies for good, we have to be disciplined low-sugar-occasional-indulging eaters. Here are a few hidden sources of those darn sweeteners to watch out for:

1. READ THE LABELS. You have to know what to watch out for! Sugar isn't JUST sugar. If the label says any of the following, watch out! Maltose, dextrose (glucose), fructose, fruit juice concentrate, corn sweetener, corn syrup, high-fructose corn syrup, maple syrup, honey, malt syrup, and brown rice syrup.
2. FAT-FREE DOES NOT MEAN LOW SUGAR! If something is low fat or fat-free, higher amounts of processed sugar are often added to make up for the missing flavor created by the missing fat!
3. EASY ON THE SAUCE! My husband loooovvvves sauce. He was leery when I first introduced him to Heinz Organic Ketchup. But once he tasted it, he could NOT tell the difference. So many sauces we eat on a regular basis are packed with sugar! Barbecue, spaghetti, hot sauces, ketchup, and relish to name a few. More than half of the calories often come with added sugar. Look for low (or no) sugar options, like my ketchup. Otherwise, lighten up, and always request sauce and dressing on the side!
4. WATCH OUT FOR "ALL-NATURAL". This healthy-sounding terminology really doesn't mean jack! There are no guidelines for it's use, so READ THE LABEL. Many supposedly "all-natural" items are loaded with refined sugar, especially high fructose corn syrup.

So I'm re-committing to having a sugar-free month in April! Wanna join me? How do you control your sugar cravings and intake?

Gorilla Quote

I found this quote, and had to share it:

"Success is like wrestling a gorilla. You don’t quit when you’re tired, you quit when the gorilla is tired!"

Robert Strauss

Let's hope for a wimpy gorilla!

Traveling Fitness

My family decided to take a road trip to visit some family. This was supposed to be a vacation. It still has potential, but is hard to classify as such when the 12-hour journey begins with a 13-month old vomiting all over the place. But we made it, everyone slept through the night, the vomit appears to have ceased, so the vacation can officially begin!

This morning, I did a quick workout in the hotel room, with no equipment. Here's what I did...

Lunges: 2 sets of 50 on each leg

Push-ups: 3 sets of 30

Wall-squats: Hold on wall for 2 minutes. Press arms against wall, and do bicep curl with no weights...the entire time (about 150 reps)

Tricep Dips: 3 sets of 20

Plank: Hold for 90 seconds

Stretch!

Total Workout? 20 minutes! Mood? 1,000,000 times better than when I went to bed last night.

How do you fit in your workout while traveling?

St. Patrick's Day...EAT GREEN!!!! (With some green smoothie recipes)

When St. Patrick's Day comes around each year, the "Irish" comes out in all of us! Today I'm sporting some lime green capris that I'm pretty sure won't be seen any other day this year. But on St. Patricks Day, if it's green, it works!

What about food? I'm all for adding a bit of green food coloring to "green" up your morning eggs or waffles. But why not have a GREEN meal without the food coloring?

Here are a few of my favorite green foods...add some to your plate tonight:

Granny Smith Apples
Green Grapes
Avocados (guacamole!)
Asparagus
Broccoli
Green Beans
Spinach
Kale
Cucumber
Zucchini
Sweet Peas
Kiwi Fruit
Limes
Green Peppers
Honeydew Melon

Here are a few GREEN (literally) smoothie/whole juice recipes:

CREAMY CUCUMBER JUICE
1/2 cup lowfat plain yogurt
3 cups green grapes
1/2 cup cucumber (with or without peel, chopped)
1 stalk celery cut into 3-inch pieces
Optional--1 oz. Wheat grass
1/2 cup ice

Blend away! The grapes really make it sweet, and surprisingly good!

GREEN GIANT VEGETABLE JUICE
1/4 cup water
3 cups green grapes
1/2 cucumber--peeled
1/2 cup frozen or fresh sweet peas
1 stalk celery--cut into 3-inch pieces
1/2 cup broccoli

Put all ingredients in blender, and blend! As long as you remember this is a VEGETABLE juice, it's actually really good. The grapes add the needed sweetness.

Lime Kiwi Smoothie
2 kiwis-peeled
1 large pear-seeded
1 Tbsp lime juice
2 Tbsp sugar
1/3 cup water
1 cup ice

Add everything to blender, mix, and enjoy!!!

What are your St. Patty's Day traditions?