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,

Have you joined in the fun and fantastic workout from http://hundredpushups.com ? What are you waiting for?

This is hundred push ups challenge week 1 day 2... 10+12+8+8+ max 12

I can't say ouch loudly enough. I'm sore from day one and that goes to show how many muscles we actually work when doing push ups. Follow along and let me know how you're doing.

Nutrition -
a no-brainer. fruits and veggies anytime I felt a pang and water, of course.

Family -
a beautiful thing happened - my little munchkins got involved in my push up routine. What's that? Lead by example? Yes. It works. I want them to be active therefore I can't just preach it, I have to do it. Have you ever seen a 3 year old doing push ups? It's hilarious but oh so cute.

I feel every muscle that I am working right now as I do my second day's set which totals 50 push ups in 5 sets. It's a great feeling.

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,

 

Sunday Brunch - Delicious Frittata

 

This is a meal I make just about anytime of day.  It's a great way to increase protein intake and also allows for a little change in how I eat my vegetables.  I love this dish, any time of day.  I hope you will too.

Ingredients:

Cooking Spray or a tsp of olive oil

1/2 cup egg white

4-5 stalks of asparagus

1/2 plum tomato

1/2 cup uncooked baby spinach leaves

2 TBSP of cheese - any kind you like

Salt and Pepper to taste

1. Coat the bottom of a pan with cooking spray or olive oil and heat on Medium to High.
2. Gently pour in egg white, sprink with salt and pepper and let it cook for about a minute. 
3. Cup up asparagus and add to the egg white, let cook another minute.
4. The eggs should be looking almost done at this point if not give it a little more time.
5. Add the plum tomato, then baby spinach leaves, and sprinkle the cheese on top.
6. Cover and let it cook until the cheese melts and the spinach leaves are a little wilted.

My coffee and my breakfast were done about the same time--it's a quick and easy meal to make. Slide off the pan and onto a plate, eat and enjoy!! It's filling, healthy, and delicious!

Stay Well,

 

 

walk, run, push up, crunch - It's a workout!

When the going gets tough, the tough start walking or get weak and start eating. I admit to being on both sides of the meter when it comes to stress and how I react to stress. There have been times when I just throw in the towel and eat whatever I want (usually Oreo(r) cookies and milk) or lay on the couch and just get lazy or both. That is never good because I generally feel worse, more anxiety, more stressed. I try very hard not to fall into that pit very often and enjoy my treats and lazy days for reasons other than stress.

We have only vehicle at least until the motor cycle arrives with the rest of our house hold goods (maybe tomorrow?) The rest of the time here we've been using other people's cars to get around. I have to say, it is very cool that people share their vehicles when they leave the island for incoming families to use. We've used 4 different cars since we've been here. Anyway, I turned in our last loaner yesterday and decided that I can walk to just about everywhere here and/or take the FREE commuter bus that runs throughout the base.

I started my day with an exhaustion push up test which I did to asses where I am before beginning the hundred push up challenge (yes, again)--it's a great program, takes about 10 minutes a day, three days a week and the goal is to help you reach 100 push ups in seven weeks. They've added several other challenges which I will tackle later on. It's best I take it one challenge at a time right now. So 100 push ups in seven weeks? I don't know about that, but if nothing else, I will be stronger in seven weeks. I did 15, well formed, full body push ups. Yikes, not bad but a lot less then I could do two months ago.  




"Push ups are one of the basic and most common exercises for the human body. Push ups are not only great for your chest, but do a tremendous job of defining your abs, triceps, shoulders and torso. Push ups can be performed no matter where you are, and best of all, they are completely free - no expensive equipment or annual gym fees required! If you're looking to develop a great chest and shoulders, you could do much worse than follow along with the hundred push ups plan. Your core strength will also go through the roof too!"

 
Next I loaded the baby 30 lb toddler in the jogging stroller along with his goodies, my water and iPod and walked to all my errands. I kept up with the beat of my Spinning(r) music and got a great walking workout on the way there. On the way home I decided to make it a bit more challenging. I ran as fast as I could about 1/4 mile, then I walked taking small, quick steps another 1/4 mile. I alternated the running with the walk until I got home. These hills are brutal! I finished off my workout alternating between crunches and leg lifts and spent about 10 minutes stretching and cooling down.

It was the best workout I've had in over a month. It was free, the toddler was with me the entire time. He had a great time in the stroller and after playing and eating he took a nice nap which gave me time to relax, meditate, and just be.

An update on the nutrition front:
It has been very difficult to stick to my mostly vegetarian diet mainly because the fresh veggies we do have don't really look that appealing. I think I will have to stock up on frozen as a back up. The frozen fruit is great in my morning Kashi Crunch and in my snack mixed in with yogurt. I even throw raspberries in my salad sometimes. I just have to keep those creative juices flowing and it will get easier to eat healthier when options are limited. I also spotted vegetables I sort of recognize but need to just buy them and learn how to eat them so this could be an eye opening experience after all.

Walk, run, push up, crunch -- it's free, it's fun, and it's a great way to start a fitness routine. Try it!!
Stay Well,
  

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