Today...

My workout is a 5 mile run.

What's your workout for today?

Hula Hoop!

image from weheartit.com

A friend recently asked me if I thought hula hooping would be a good workout. I said "Yes!", but had yet to try it.

Until today....

I hula hooped and it was so hard and so fun and will surely be incorporated into my client's workouts in the near future.

It's a great way to slim your middle and it's good cardio, believe it or not.

And in honor of the yoga class I went to today...

images from weheartit.com

I'm baaaaaack!

Well let me start by saying that sometimes it's hard to find the inspiration to blog. Like I don't think people really care what I have to say day to day, but then I remind myself that I read other people's blogs all day long, and I care about them a lot....just checking in to see what's new in their lives. I don't even know these people....but I sure do care about what they are doing.

So I am going to give this another try. Oh! and I just saw that people have been commenting on my posts. I've gotten 2 comments about previous posts. Isn't that exciting!?!?! I'm seriously excited and it makes me feel rejuvenated....like I am actually saying something important.

So thanks for the encouragement.

I wanted to use this post to say a couple of things.

First, I am trying to lose weight. Not a lot of weight, but some....5ish more pounds to go. I sure did let myself go this winter. That's so easy to do.

I think about it when I am on the stepmill or the treadmill working hard and feeling great... how can I prolong this energy into the winter months? how do I get out of bed early and do 45 minutes of quality cardio when there is 4 inches of snow on the ground and my bed is so snuggly?

I don't have the answer to any of those questions and I am sorry for that. I do know that right now, while I am super motivated and working out more than one hour a day, I am going to take advantage of this feeling and this energy and work as hard as I can. We'll see what the winter will bring. I do know that I get scared thinking about gaining weight when winter hits and I don't believe that I am the only one that is in the midst of success and scared about what the future might bring. I wish I would squash that fear and revel in the fact that I am successful in the NOW.

Also, I have started a weekly weigh in with a couple girlfriends of mine. Every Tuesday morning we text/email our current weight to each other and current weight loss for the week. For me this is working like a charm. Knowing that someone other than me will know how much I weigh and how much weight loss I've achieved that week is so motivating. I want to show them that I can do it and I don't want to be embarrassed and say that I am up a pound...etc.

I think this is working well for them too. So far, we've all lost weight!

Now, in the past I have stayed away from scales because I don't believe them to be a proper representation of how healthy a person is. However, I think they are just one way to measure your weight loss success and keep you on track with eating and working out. They are just a tool to hold you accountable. When you start getting on the scale more than once a week or once a day, that's a problem.

I also encourage you to acknowledge weight loss and a healthier lifestyle by feeling more comfortable in your clothes, by noticing your glowing skin, by paying attention to stronger finger nails and healthier hair...etc...These all come with a healthier diet and lead to a healthier, more confident you.

Anyway, you should try it. Get some friends together for a weekly weigh in. I could be that person if you would like me to be.

Here is what's important about the weigh in.

1. Use the same scale every week

2. Weigh at the same time every week

3. Only get on once during the week at the scheduled weigh in time. No more than once!

4. Concentrate on the numbers going down, even if it's just .5 lbs of weight loss...that's something....that's progress!!

Good luck!

A bit of an addition

March's Challenge:

Add 20 minutes to one workout a week.

Running for 30 minutes on the treadmill? Run for 50!

Attending Project Poolside? Start or end with 20 minutes of cardio!

Training with me? Tack on 20 minutes of work.

Doing this once a week will really surprise your body.

Don't let your body get used to the same old routine day after day...change it up and your body will change too!

Class with Clients

So as some of you know....I would love to take a class with you at Scott Fitness if you are needing that little push. Sometimes it can be intimidating to go to a new class and sometimes you want to go, but knowing I'll meet you there gives you that little push to actually show up.... I can change your wanting to actual doing.

Permanently on the calendar for me and (hopefully) you are 2 class on the weekend.

One, Pilates in the Crossroads at 9am on Saturday and yoga at 2pm in the Rivermarket on Sunday. Those are staples to my shcedule and I hope to see you there. I would also love to try any class with you during the week nights that my schedule allows. Just ask and I'll go.

This morning I attended 50/50 with a client of mine. She hadn't gone before so I went with her and it kicked our asses!

50/50 happens every morning at 9 am at Scott Fitness 4.0.

I'll go again. I'll go anywhere.

Just ask!

the salad bar is your friend.

You heard me.

Eat from the salad bar.

It has amazing variety that you can indulge in every day to help with your healthy eating.

Unfortunately, there are a lot of mistakes you can make at the salad bar, so let's learn about it together.

First, where to go:
If I had my choice and all the money and the time in the world I would drive to Whole Foods everyday because their salad bar is top notch.
My second choice for the KC metro area is the Brookside Market. Also in Brookside, the Price Chopper has a lovely selection.

Next, the staples...
Start with a spinach base. You need some sort of lettucy green so why not pick the best one for you. From there, you can add anything you like to the mix....carrots, broccoli, cauliflower, bell peppers, mushrooms, sprouts...

At this point in the bar is where you run into the more confusing items....Imitation crab....huh? Why would you eat that? What is it anyway? Stay away from Imitation crab, people.

Is there grilled chicken on the bar? That's a good option.

On to the jello, mayo and oil based dressings....DANGER!!
Stay clear of this section completely.

Add some fruit if you would like, strawberries are a good addition...skip the croutons and top with some Balsamic Vinegar (notice I did not say Vinaigrette).

There you have it....the perfect lunch and the perfect dinner.

Eat up!