A to Z Challenge: T is for Travel

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Have you ever taken a Fitcation? Maybe you, or someone you know, has used their vacation time to run a half marathon, a tough mudder or go on a yoga retreat?

We have done a few of these types of trips and I have to say, I really recommend it!

There are all types of fitcations, all over the world and of course at varying costs. In an attempt to be all encompassing, I tried to include a wide variety of options.

First, Health and Fitness travel

They have an enormous variety to offer, of course for a price! I have not tried this resource yet, but I am tempted! They will work with you to tailor your destination and activity for your ideal holiday and fitness goals. This would be my way of going to an exotic local and tying in yoga or a spa holiday!

 

The Best fitness vacations to take in 2018

Of course we are already in April, but this is a great place to get ideas for next year as well.

I have been to a few of these already, and certainly agree with some of their choices!

They highlight Mii Amo Resort in Sedona, Arizona. We stayed there in 2016 and it was one of the reasons we eventually bought our house in Tucson.

Sedona is spectacular!  And Mii Amo is a truly unique experience. It is pricy to be sure, but it is all inclusive and worth every penny! Massages, yoga, hiking, golf, mountain biking and delicious, healthy food!

 

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The Edgewater Inn at the Seattle waterfront is fabulous and while they reference the Brunch Run in April, the reality is that there are many 5k, 10k and half marathons in the Seattle area all summer long. There are bike rides and wonderful hiking in the nearby mountain ranges as well. I can promise you that the best time to visit Seattle is the summer, not so much the rest of the year.🌧☔️💦

 

 

Vancouver in September! The perfect time to go! But the SeaWheeze half marathon fills fast, so if you are interested sign up now! The run through Stanley park is beautiful!

 

Finally, I would like to recommend O.A.R.S. for the more adventurious of you. We have done the white water rafting trip through a portion of the Grand Canyon. We spent the night at Bar 10 Ranch and, the next morning, took a helicopter ride down into Whitmore Wash. We boarded the Dories (wooden boats) and our guides took us through the rapids for the next three days. We camped along the way, and dined on delicious food, all provided by the company!

We actually have two more adventure trips set up for this summer! I am sure there will be plenty of pictures on my blog! 😊

I do hope you will consider a Fitcation at some point in your vacation planning. They are a great alternative to the same old routine and you may just find that your friends and family enjoy having a new shared activity.

Do you have a favorite Fitcation adventure? Please share it with me! I am always looking for new ideas 💡 💕

 

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A to Z Challenge: R is for Recipes

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Healthy recipes, that is! I wanted to share some wonderful healthy food blogs with you today. These are blogs I follow and regularly search when I am looking for inspiration!

Let’s dive in!

Eat Yourself Skinny

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Kelly started her food blog in 2011. After getting married she and her hubby both gained a little weight, and she decided to create some healthier recipes. Now her blog has tons of recipes for their new, healthier lifestyle. You will be able to find vegan, paleo and dairy free recipes. As well as tips for clean eating in general.

Smorgasbord

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Sally Gronin has founded more than just a food blog. She has lived in a huge variety of countries and brings her knowledge to her, amazingly comprehensive site. Along with Carol Taylor, another well travelled lady, they have created “Cook from scratch with Sally and Carol”. They take nutritionally dense ingredients and create healthy, and hearty dishes. Additionally, Sally features health related news articles, and a nutritional directory. Truly, a one stop shop for nutritional information and delicious recipes!

Everyday Healthy Recipes

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Monika takes classic dishes, and comfort foods, and gives them modern and healthy twists. We share the belief that dieting is not the answer, but living a healthy lifestyle will enhance ones quality of life. Her recipes are easy enough to make any busy weeknight and she is wonderful about answer culinary questions! I should know, I bug her a lot and she has always come through for me, thank you Monika!😊

There are a couple other sources I like:

https://www.huffingtonpost.com/2014/06/09/healthy-food-blogs_n_5460940.html

https://makeyourbodywork.com/best-healthy-food-blogs/

https://www.allrecipes.com/recipes/84/healthy-recipes/

 

I hope this helps you the next time you are looking for some delicious and healthy options🌽🥑🍓😋

 

A to Z Challenge: Q is for Quizzes

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You see them all the time. “Test your knowledge of _____________”! I usually just close the box and move on. But, every once in awhile it is kind of fun to take a moment to find out what I don’t know, it usually turns out to be quite a lot!😜

I decided to take some specific quizzes, related to Health and Fitness topics, and see how I did. I shared my results, no doubt you can easily best me!

I chose four different quizzes, but of course there are many more. If you want to play along you can find the quizzes in the links. Some advice, don’t rush, I did missread at least one question (probably more).

 

First up, a fitness related test

This quiz was centered around acronyms and jargon regularly used in classes and at the gym.

https://www.sparkpeople.com/resource/quizzes_start.asp?quizid=73

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My score: 10/15

Not my best result! There are quite a few terms for me to learn! 😐

 

Next, “Are you a distracted diner?” quiz. These are obviously questions regarding dinning habits and mindful eating.

https://www.sparkpeople.com/resource/assessment_questions.asp?quizid=68

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My score: I received the grade of “Balancing Act”. I guess the quiz thought I was doing an ok job!

 

A quiz on reading food and nutrition labels accurately

https://www.sparkpeople.com/resource/quizzes_start.asp?quizid=64

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My score: 6/11. Geesh, I really thought I would do better on this one! Sadly my score was still better than the average quiz taker. There is plenty of work for me to do on this topic😬

 

And finally, a quiz on health and fitness topics in general. A mix of questions, some of which we have talked about in the series.

https://www.medicinenet.com/exercise_and_fitness_quiz/quiz.htm

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My score: 14/15. I don’t remember which one I missed, I may have to go back and take it again, just because I am curious!

 

Take the tests and let me know how you kicked my butt!! 😅

 

Do you want more tests? Check out:

https://www.sparkpeople.com/resource/quizzes.asp

 

A to Z Challenge: P is for Protein

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Let’s talk about protein today. There is this understanding that protein is the most crucial macromolecule that we can eat. It is also widely believed that we are not getting enough in our daily consumption. And, if you are active you must take in even more protein to be healthy. So, let’s find out if any, or all of that is true!

What is protein?

Protein molecules are long chains made up of smaller amino acids. The 21* amino acids that account for every protein on the planet (yes, just 21 make up all proteins, in all living creatures) and are used to make hair, bone, blood, anitbodies, hormones, collagen, muscles and enzymes, and more!aHR0cHM6Ly9pLmltZ3VyLmNvbS9SQTlEaVNjLnBuZz8x

 

Obviously this is an important class of molecules! You are capable of making 11 of the 20 amino acids whenever you need them. The other 9, known as essential amino acids, must be consumed through food.

Proteins also store energy, just as carbohydrate and fat molecules. In N is for Nutrition we talked about how the cell will break apart atoms to release the stored energy to perform cellular work. Well, the same is true for proteins. The cell can break down the large protein back into amino acids and release energy at the same time.

 

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If you are withholding carbs and fats in your diet and exercising, the cells are able to break down muscle fibers, muscle proteins, to get the energy they require. Remember the cycle of fad diets? How you will loose water and muscle, and gain back fat! This is how that happens!

 

Even though cells can break down protein, it is much harder do so than breaking down carbohydrates and fats. Making protein the cell’s last choice for its energy needs. So, in the long run a high protein, low carb diet will not work for weight loss.

Are we getting enough Protein?

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According to the USDA the average American consumes 69 grams of protein daily. That include vegetarians! An active 130lb female needs 65 grams of protein, so most of us are set! If you workout an hour, for more than five days a week, then you should bump it up a little more.

Can you consume too much Protein?

Yes! A diet too high in protein can stress your kidneys, and even cause heart problems. But, you would have to consume hundreds of grams of protein for a prolong period of time to cause this damage.

Can Protein cause weight gain?

chocolate-peanut-butter-protein-shake-ingredients-4_smYes! People tend to talk about protein as if it is a magical answer to all things diet related. Protein can help in building muscle, which burns calories, but protein itself is not calorie free! In fact: 1 gram of protein = 4 calories, 1 gram of carbs = 4 calories and 1 gram of fat = 9 calories.  You need to consume protein to repair muscle fibers that are damaged during exercise, but if you eat too much protein, the extra will be stored and can cause weight gain. Obviously, if you are not limiting your portions of fatty protein sources you are taking in protein and fat.

So, what should you do?

Proteins-carbs-fatsBe judicious about your protein consumption. Be sure to have some form of lean protein at the start of the day, and a little at each meal. Include a protein snack 30-45 minutes after your workout. This is the magic window when your muscles need access to lean protein sources to repair the damage done during exercise.

 

Plant based protein sources are just as good as animal based and are very weightloss friendly! 😊

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I do hope this clarifies some of your protein concerns 😃

 

References:

https://www.muscleandfitness.com/nutrition/gain-mass/8-things-you-should-know-about-protein

https://health.usnews.com/wellness/fitness/articles/2017-10-20/5-muscle-building-nutrients-that-arent-protein

https://www.webmd.com/men/features/benefits-protein#1

https://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/protein-diet-nutrition-facts/

http://www.nutrientsreview.com/proteins/amino-acids

*Selenocysteine is a recently discovered amino acid and is the 21st as it is found in protein synthesis. Ornithine was recently discovered but is a byproduct of urea formation so is not found in proteins.

 

A to Z Challenge: O is for Overtraining

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Yes, this is a real phenomenon! It happens to me from time to time. I didn’t realize that overtraining was possible. I mean, I am not an olympic athlete, so it never occurred to me that my constant aching muscles, or my struggle to sleep, could be related to “overtraining syndrome”.

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It wasn’t until I started researching my symptoms that I stumbled across articles related to overtraining. Of course this makes perfect sense. If you train more than you allow for recovery, than the muscles and tendons never get a chance to repair.

We tend to believe that “more is better” with exercise. We get excited about a new sport, getting better at our current activities or loosing weight for that special occasion. So, we hit the gym, and hit it hard. So how do you know if you are overtraining or just hitting a natural plateau?

Symptoms of Overtraining  Syndrome

You are restless at night and having trouble sleeping.Unknown

This is a tough one because many things can be disrupting your sleep. Hormones, eating too close to bedtime and daily stresses from work or kids, are all valid reasons that you may be missing your much needed shuteye. When you exercise too much your body is stressed and can be releasing cortisol, which will stimulate your sympathetic nervous system, keeping you awake. Evaluate your training or exercise program if you are not finding stressors in your daily life, and  particularly if you have any of the other symptoms of overtraining.

You have odd pains in your muscles, joints or bones.over-training-syndrome

This is my big clue that I am doing too much! The pains are mostly in both my arms, and are especially bad when I lay down to sleep. They ache all night, waking me if I make the slightest movements. The pains usually begin in my biceps or shoulders and make their way to my forearms and grip strength. When I am training for a half marathon my hips will hurt. This is the time to back off!

 

You are getting sick more often than normal.overtraining

 

When we tax our body to repair itself, our immune system is stressed and unable to fight off infections as easily as it did before overtraining. Resting will allow your immune system to reboot and regain full strength.

 

You are feeling depressed and irritable even after a great workout.

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That wonderful feeling after the endorphins are released is great. That runner’s high that you look forward to at the end of a run. If those are not happening you may be overtraining.

 

Loss of enthusiasm for a sport or activity.

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If you suddenly are no longer the first person at the gym, or have to drag yourself to the soccer field, you may be overtraining. A drop in performance can also be a sign. I know that if I suddenly drop a grade or two at the climbing gym, it is a sign that my body is just too depleted to operate at my basic level.

Some other common symptoms may include: headaches, decreased appetite and increased injuries.

Everyone is different and their body will respond with a variety of these symptoms. You need to listen to your own signals, and learn when you are approaching the edge.

So how do you avoid, or recover from, overtraining?

Build in recovery and rest days to your schedule.10-Effective-Yoga-Poses-To-Cure-Anxiety-14

 

This doesn’t mean you have to do nothing. Think of this as an opportunity to cross train. I will hike, or do yoga, when I need to give my climbing muscles a break. Swimming and cycling are great non-impact activities that will allow you to recover one muscle group while still advancing your health goals.

 

 

 

Improve your nutrition and hydration

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Are you eating properly before and after your workouts? Are you taking in enough water so the cells can make repairs? Most of us can improve in this area! Check out N is for Nutrition if you want a refresher on the recommended guildelines.

 

 

Get more sleep.

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This is the fastest way for your body to heal itself. Sleep is restorative on every level, physically, mentally and emotionally. It will also help you reduce your overall stress and inflammation levels.

 

Consider getting a sports massage.

This can help with circulation which can assist the immune system in removing pathogens. Massage can lower overall stress levels and aid muscle fibers in healing. I try to do this every so often but it can be hard to schedule these into a busy life. If it is too costly, consider other ways to relax the muscles. Soak in a warm tub and gentle stretching can help the cells make repairs.

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Enjoy your workouts! And, watch out for overtraining! 🏋🏻‍♀️

 

References:

https://www.verywellfit.com/overtraining-syndrome-and-athletes-3119386

https://www.builtlean.com/2012/06/05/overtraining/

https://www.oxygenmag.com/training/4-signs-overtraining-11346

https://www.muscleforlife.com/8-signs-of-overtraining/

A to Z Challenge: M is for Mindfulness

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Mindfulness is a bit of a buzz word these days. You see it ascribed to a number of activities. Lately I have found it associated with eating, as in slow down, think about your choices, savor the experience.  Sounds good!

We can also apply this to other areas of our daily lives, and not just when we are eating. You don’t have to be in a pretzel formation, chanting a certain word for this to work! The goal is simply really. SLOW DOWN. Be present, in the moment. mindfuldog-wide

This is not a new concept, just newish to the Western world. The roots of mindfulness and meditation is a decidedly Buddhist concept and entered into American practice in 1979. Jon Kabat-Zinn founded MBSR -Mindfuness-Based Stress Reduction. Since then there have been thousands (yes, thousands) of studies that document both the physical and mental benefits of practicing mindfulness.

guide-to-mindfulness

The toughest part of mindfulness is loosing the judgment component. We tend to assign “good” and “bad” to the random thoughts that flow across our minds. This is a big issue for me in particular, I can get caught up in a negative loop that will drive my mood straight into the dumps. And, fast too!Mindfulness

Many experts believe that mindfulness can help people accept painful experiences, after all you can’t change them, they happened. Mindfulness is a process by one acknowledges the thought or emotion, recognize it for what it is, a past memory or pain, then your thoughts move on.

Why take the time to practice mindfulness?

Mindfulness can improve your mental health

You can reduce stress and anxiety as you focus on your mental state. Recognizing and acknowledging negative thoughts is the first step. Refocusing your mind on positive and healthy events and goals will eventually become easier.  You will find that you spend less time dwelling on thoughts that cause your stress levels to spike. Your overall anxiety levels will decrease. You will be slower at self judgments and passing judgment over others. 40c7b4948342fc7b1cfb1d306a2d7dac

Mindfulness can improve your physical health. This is the essence of biofeedback. Through breathing one can lower their blood pressure, slow the heat rate, and reduce the level of stress hormones in your system. Those with chronic pain also reported less discomfort.  All with just calm, measure breaths.

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Mindfulness can improve your overall well being. Controlling the negative thoughts will lesson the power they hold over you. Being present in the positive moments of the day and focusing your attention on the pleasure in life leaves less time for the negative to take root. People who practice mindfulness report a higher satisfaction in life and deeper connection with the people around them.

Mindfulness

Do you remember, the Mental Health Core Habits of Healthy People? One was that they surround themselves with positive people. For that to happen, you have to be one of those positive people. Practicing mindfulness will take you in that direction. Perhaps not right away. This is a practice after all, and requires some effort on your part.

 

 

There are many books, online tools and apps that can get you started. I prefer Headspace as it is free and these are guided mediations. I have found this to be very helpful in dealing with those times when life is tough, or I am struggling with negative issues.

Practice mindfulness in 15 minutes (1)

Of course a yoga class will also incorporate mindfulness, with the added benefit of exercise! There are also numerous online classes should you want to try that out too!🧘🏻‍♀️

 

Reference:

https://greatergood.berkeley.edu/topic/mindfulness/definition

https://centerforchange.com/why-be-mindful/

https://www.helpguide.org/harvard/benefits-of-mindfulness.htm

https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356

https://positivepsychologyprogram.com/benefits-of-mindfulness/#benefits

A to Z Challenge: L is for Level of Fitness

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Our fitness levels are really important, especially as we enter into midlife. The reality is that our overall fitness level begins to degrade long before midlife, in fact there are losses beginning as early as our 20s and 30s. We loose 3% to 6% in those early decades but skyrocket to 20% loss as we near 70 years of age.

Why should you care? The less overall fitness you have, the slower your metabolism, which of course leaves you vulnerable to injury and disease.maxresdefault

Decreased muscle mass also correlated to bone strength. Strong healthy muscles need strong bones for attachment, so new bone must be laid down as your muscles grow. Of course the converse relationship also exists. You lose a third to a half a pound of muscle each year unless you’re strength training and your bones will loose density as well.

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The good news is that this can be reversed at any time! Moving is critical! There are five key tests that are used to determine your overall fitness level. This is a great indicator as to where to focus your exercise goals. They specifically measure your overall strength, flexibility and aerobic fitness.

 

  1. Core strength: You will need a timer for this exercise. Get into a plank formation and start your timer. The goal is to hold this position for as long as possible. Note the time when you can no longer support your body weight and find your age group on the chart below.

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core-test

 

2. Upper body strength: This is a push up test, no timer needed. Perform the exercise and keep track of your completed reps. Watch your form! Count only completed push ups.

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upper-body-test

3. Lower body strength:

This is a timed wall sit. Stand with your back against a flat surface and lower until your knees are at a 90 degree angle. Start your timer, and record when you can no loner hold the position.

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lower-body-test

4. Aerobic Fitness:

There are several versions for this as some will have you walk a track for a specific time or distance. This one will be a step assessment. If you choose an alternative test, make sure you use the chart for that specific assessment, as the charts are not interchangeable.

For this, you will need a timer and an 8 inch step. Straighten your back and engage your stomach muscles, then begin stepping on and off the step, alternating your feet. Maintain a steady pace for three minutes, with the goal of taking 40 steps per minute. When the time is up, rest for 30 seconds, then take your pulse for 15 seconds. (You can check your pulse at your wrist using your opposite hand’s index and middle finger.) Multiply the 15 second pulse count by four to get your heart rate per minute.

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Women’s Chart

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Men’s Chart

5. Flexibility: This is the sit and reach test. Sit on the floor with your legs straight out in front of you. Stretch your arms forward, reaching toward your toes. If you cannot reach your toes, then bend your knees until you can.

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flexibility-test

 

So, how did you do?😊 Now that you know your strength and weaknesses you can add in those activities that will help you move into a better overall fitness level! The goal is to be a little better than you were the day before 💕

 

References:

https://www.prevention.com/fitness/fitness-tips/how-to-test-your-fitness-level/slide/6

https://saveourbones.com/test-your-fitness-level-with-these-five-simple-assessments/

https://www.sparkpeople.com/resource/fitness_articles.asp?id=1112

http://www.healthreviser.com/content/fitness-level-declines-dramatically-age