FamilyInShape

Walking- taking small steps for big changes

 

"shadows of a walk" 

Walking has to be the cheapest, safest, easiest form of physical exercise out there. It is a great way to start a fitness program without actually paying gym fees or going to a gym, can be done with family, friends, kids on bikes or strollers, etc.  Did I mention it was free? It is, unless you feel the urge to purchase cute walking outfits and cool walking shoes; which is not such a bad idea.  Still cheaper then gym fees.

Since I moved I have taken up walking with my toddler in the stroller and my young peanut on her bike.  My walks become runs every now and again when the peanut decides to go far ahead of me and I have to catch up.  Try doing that uphill with a 30 lb kid in the stroller!  Ouch on the bum and legs is what you'll be saying.

I have to admit though, that this walking thing is really giving me some great quality time with the kids and often with myself.  I love to listen to music and when I'm at home I can't always turn up the radio and forget the world because inevitably, the moment I do, someone wants to have a conversation with me and if I say not now then I'm being mean.  I know, I'm a terrible mom for desiring to sing out loud! Ugh!!

Anyway, because I love my music and don't mind the walks I find myself looking forward to walking everyday and when I don't or can't I look longingly at the street in front of my house and wish I was there and not here sitting on my ever expanding behind, reading or writing or waiting for the nap to be over.  OK my behind is not expanding because I was fortunate enough to get my mother's genes which dictate that I gain weight from the waist up - oh yeah that's always fun.  I do have some control over that now that I've started my push up challenge and will soon add the sit up challenge to the mix.  That's right, got to nip it in the butt or is it bud? Hmmm - American idioms get me every time.  I should just stay away from them.

So, I have the whole food thing under control, again - yay for me!! Until I start spinning (hopefully soon) I am walking and doing push ups with the kids.  The changes I'm making are having a positive impact on my body and mind.  Physically I feel more energized, mentally I feel rested.  And with my last semester just getting started, I need all the physical and mental energy I can get!

Small steps for big changes... this is how we do it!!

Stay well,

Journal: Day one on the Push Up Challenge

Journaling, I've mentioned, is one of the best things we could do to help us stay on track with fitness and nutrition.  It is a great way to be accountable to ourselves.  Grab a notebook and start writing.  What did you eat throughout the day? Were you active or sedentary? No need to be too specific, you just want to get an idea. You don't have to do it everyday, although it helps at first.  A while back I did this and realized that I wasn't drinking enough water or eating enough protein.  There was no need for me to wonder why I was dragging my feel and feeling sluggish--it was an all carb day and not good carbs either.

So here's my journal for today:

During my initial test on the hundred push up challenge I scored 15.  That means I did 15 well-formed, full body push ups.  It was what determined my course of action for the next seven weeks.

Fitness:

10-12-7-7-max 9

That's how many push ups I have to do today.  Five sets.

Easy enough.  If you're following along, remember to take the minute recovery in between sets.

A long walk awaits. I will compliment my workout today with a long walk pushing my 30 lb toddler in the jogging stroller and following the seven year old munchkin on her bike.  

Nutrition plan:  

Breakfast: Kashi Crunch cereal with 1% milk and frozen berries

Snack: Apple

Lunch: Salad- romaine lettuce, carrots, tomatoes, cucumber, peppers, almonds, olive oil

Snack: Frozen Peaches

Dinner: Garlic & Mushroom Tilapia, Brown Rice, mixed vegetables

Special treat: Chocolate Eclair Pudding Pop (Skinny Cow(r))

... and of course, water all day long.

Get out or stay in but get active, alone or as a family. Eat well and stay healthy!

Stay Well,

 

Starting a fitness routine after a long break

 

 Photo credit:  LifeHack

You know it's been a long time since you worked out if you can't remember where you last saw your workout shoes or clothes for that matter.  How about that old water bottle? Many of us have a huge list of good excuses reasons for why we stop a perfectly good workout routine and that's perfectly OK to do.  After all, life does happen and sometimes it happens to interrupt whatever we have going on at the time.  In my case I had a big move and now that it's all said and done I really have no reason to hold back.  Add to that the holidays and the damage could be pretty bad (let's just not go there right now!)

I'm not a big fan of making resolutions because I feel sort of paralyzed after a few weeks.  It's like I make this decision to do the best ever and then if I can't meet that huge goal I feel like a complete failure. Instead I just jump right in and get started with what was working before or at least adjusting what wasn't working.  

So how do you get started?

First - you need motivation.  Only you can make the decision to start a wellness program and only you can determine the reason.  To lose weight, to maintain weight, to be more active? for your kids? Whatever the reasons, write them down and let that be your motivation to START!.

Second - gather up your gear & put it on the schedule.  Get everything ready the night before - find that old gym bag and fill it up with a bottle of water, towel, exercise shoes and clothes.  Be prepared and eliminate any potential pitt-falls. On your family or personal calendar, write your workout plans. Make this an appointment with yourself, your family or your friends.

Third - where are you going? are you going to the gym? calling a friend to join you on a walk? going for a run or bike ride? working out at home? Choose your activity.  It really doesn't matter what activity you choose, but choose one and go with it.  Be prepared to do that activity and several others throughout the week.  

Fourth - Clean out your fridge and pantry.  The last thing you need are temptations to ruin a good workout. You don't have to toss the goodies, although not having them is the best way to go, just tape up the boxes and bags and place them up high or low - you don't want those treats to be easily accessible.  Instead, load up on fresh or frozen fruits, vegetables, healthy snacks such as nuts and high fiber protein bars and of course, water.  Yes, plain old water.  Keep the water bottles ready to go in the fridge or on your counter and drink water throughout the day.

The first workout might be the hardest but it will be the beginning of a much healthier you in 2010!!

Stay Well,

 
 Cross Posted at BlogHer

Really Missing the Farmers Market

 

Photo: "Healthy Food" by Spin Diva

I suddenly came to the realization that eating organic, market-fresh, good for me fruits and vegetables was going to be nearly impossible here in GiTMO and I am disappointed because this is, after all, a tropical island where things are supposed to grow abundantly year round.  So yes, my expectations were a little on the high side.  In the Dominican Republic, where I was born, we had just about everything we needed or wanted to eat growing all around us.  Not in GiTMO.  It seems that this beautiful weather comes with it's own set of consequences.  We have warm mornings, hot afternoons and cool nights in the Winter - everything gets about 20 degrees hotter in the Summer; however, we have the pool, the beaches and the AC to keep us cool.  Overall, it really is beautiful, every single day.  So what's the problem?  It doesn't rain.  The ground is dry, vegetation is scarce and the water is tightly controlled.  That's insane, how we could be surrounded by water (albeit, ocean water) and have such arid, dessert-like terrain.  That really stinks!!

I really miss the open air, farmers markets.  If you have them in your area, learn to appreciate them, visit them often and enjoy the real flavor of the foods you eat.  Unless one exists on base that I don't know about, it looks like I will have to depend on the food that we get at the Commissary (not always the freshest or bestest), frozen fruits and veggies (very limited options) and growing my own (Yikes!), I don't have the greenest thumb but maybe out of necessity I will acquire one, who knows. Will most likely be consulting my mother-in-law frequently in matters of the garden.

This makes being a semi-vegetarian very challenging but I'm up for it and will have to see what creative recipes I can come up with using only what's available to me from the produce and frozen isles; at least until something starts to grow in my own garden.  As for the dry goods I think I can make do with what we have. Many different types of grains are not available but I'm sure I can get someone back home to send me a box of goodies with things like Eight O'Clock Colombian Whole Bean Coffee (hint, hint), Quinoa, Bulgur Wheat, Barley and Sea Salt.  

In the mean time I will continue to climb that hill, get back in the swing of things with Spinning and Swimming.  The kids are spending a lot more time outdoors and because we are in such a small base there really is no competition or try-outs for sports, the kids just join a team and play "competitively" for fun, so we're looking at tennis, soccer, swim lessons and volley ball.  I'm really excited to get all that started. 

I hope you have resolved to not make resolutions this year; instead, put your time and energy into staying active, eating well, and enjoying life indefinitely!!

Stay Well,

For more GiTMO adventures check this out:  http://lifeingtmobay.blogspot.com/

Go for a walk, up a hill

Photo by SpinDiva "Windmill Walk"

For the first time since I moved I purposely engaged in physical exercise. I figured since I've been getting my workout from running up and down the stairs, lifting heavy boxes and kids; and walking through town, on the beach, to the pool, I should still be in relatively good shape. I was staying active with the kids even though I was not Spinning(r) or doing any type of organized exercise and that was one of my goals during this moving process.  

Here, in Guantanamo Bay, it is really easy to stay active. You almost have to purposely not want to be involved with anyone to be inactive because there is something going on for the entire family just about everyday and when there isn't, it's not hard to come up with something to do.

A couple of the mom's asked me if I wanted to go for a walk up to the Windmills early in the morning. I, of course, jumped at the opportunity to workout and have some fun company. The walk to the Windmills can range between 2.5 and 3.5 miles. It all depends where you start. The intensity can also vary depending on what you bring with you, a bottle of water vs. a stroller with a toddler. I drove the trail about a week ago and remembered thinking what a painful walk or run that would be because it is most definitely steep and unforgiving. It wold be a challenge.

Obviously, I have selective memory because when we started walking on this beautiful, warm morning I though "oh it may be challenging but I can do this a few times over." (So arrogant!!) NOT!!! or Not yet anyway. I walked with my friend and her toddler in the stroller, at first she pushed and I just held my water bottle. I could see pushing the stroller would add to the challenge so we decided to take turns pushing. Every time we turned I thought this must be the last one and every time I was wrong. The last strip was straight up right to the windmill. OUCH! Coming back was a piece of cake.

But can I just say how sore I am today and not just my legs. I expected everything from the hips down to be sore. Not my arms, back, chest and abs. Everything hurts!!! But it hurts in a good way. I needed to feel my muscles again. I needed to get a cardiovascular workout that would challenge me. Even though I am sore today, I feel great and feel a great sense of accomplishment. I will tackle that hill again soon. That will most definitely be part of my workout routine in the new year.

I hope you are finding ways to stay active alone or with your family. Have fun, despite the weather, and have a happy, energized, fantastic year 2010!!

Stay well, stay safe!