Healthy Glow: Healthy Eating, La Mode & Ramblings

I am a twenty-something diplomat who uses every day, to strive to find balance without losing out on fun or good taste in my fashion, food, & exercise. Free counters!
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Posts tagged "fitblr"
For Your Self-Esteem: Why and How to Wear a Swimsuit This Summer Even if You Are Not “READY”
Boom. 

For Your Self-Esteem: Why and How to Wear a Swimsuit This Summer Even if You Are Not “READY”

Boom. 

Many, many women here are looking to lose weight. I LITERALLY beg of you- LOVE YOURSELF however you are! If you’re unhappy with how and who you are at your current size, losing weight/fat/whatever is not going to solve all of that. You MUST heal your relationship with your body and mind. Being small and fit doesn’t solve all your problems. I don’t wake up every day loving my body either, that’s for sure! Do you see what I’m trying to get at? Even if and when you have reached all your aesthetic goals, true happiness will still ONLY come from INSIDE- balance, peace, and love of yourself and the world around you. Your true self is your inner beauty- your exterior can never reflect that level of beauty unless you let that inner light shine. Put a smile on that face today and everyday.

For Your Self-Esteem: Losing Weight and Happiness

Source: IIFYM Women’s Group.

I have to remind myself to love my body everyday. 

My American Culture: America’s Greatest Cycling Tradition, Indiana University’s Little 500

A yearly collegiate tradition since 1951, Little 500 cycling event, modeled after the Indy 500, serves as as a scholarship fundraiser for the IU Foundation.  Every year, the event attracts upwards of 25,000 spectators, students, former riders and alumni. 

The race event mirrors the same grid as the Indy 500 auto race. 33 men’s and women’s teams qualify to compete on a quarter-mile cinder track. Each team can have up to four people with a goal of completing 200 laps (or 50 miles) for the men’s race and 100 laps (or 25 miles) for the women’s race. Winning teams can early scholarship money and glory. 

In 2006, I competed in Little 500 with Team Vitalita. The race served as one of my fondest college memories. Of course, the parties are great too. 

What is your fondest college memory?

Music Monday: India Arie’s “Beautiful” & Weight Gain

Stepped on the scale for the first time in weeks. Guess what? I went from a solid 148 to 162. That is a 14 pound weight gain. I usually don’t beat myself up about things like this but this weight gain happened over 2 months. Things have got to change. I will be tracking my weight loss over the next couple weeks. I have nobody to blame but myself. I have eaten too many cookies, cakes, heavy foods, and sugar laden drinks.

I do have to remind myself that I am beautiful.

What positive change are you going to make for yourself over the next couple weeks?

I did a February and March Fitness and Nutrition Goals posts. However, for April I am going to keep it simple. The second triangle diagram shows exactly what I plan to do. I plan to follow this 9 week strength plan, eat clean, and focus less on cardio (only 5 minute running warm ups and 10 minute jogging cool downs).

What are your fitness goals for this month?

I FREAKING love BURPEES. They are difficult, they work the whole body, and they can push your body to the limit. Don’t know what one is? Click here. I remember the days when just doing one made me feel like I was going to die. Now, I knock them out like it is nothing (not bragging but I do want brush that dirt off my shoulders).

The other day Tina from the Carrots N Cake Blog posted Run Burpee Run workout challenge. I did it yesterday and I felt like the Incredible Hulk afterward.

If you need help with what an air squat is click here.

Fitness to the Test: Bulgarian Split Squat

My area of concern/deep body issues (we all kind of have them and at least I am admitting mine!) is my legs. I actually just started wearing shorts a year and half ago…No lie. I am doing this after Zumba today at the gym.

"Beginner alternative: Static or walking lunges

Advanced alternative: Added weights (sandbag, dumbbell or medicine ball)

Works: legs, quads, glutes

How To Do It

A. With or without dumbbells, stand in a staggered stance, with one foot in front of the other. Place toes or the top of your foot (laces) on an elevated surface like a chair, bench, stability ball etc. Adjust your stance as needed.

B. Slowly, lower your body down in one straight line as far as you can (imagine you’re sinking down like an elevator). Place weight in the front heel (back foot used for balance only), and keep knees over your toes. If you can wiggle your toes at the bottom of the squat, you’re in the right position.

C. Lower slowly, then raise back up quickly. Repeat.

Aim for 10-20 per side, for at least 3 sets”

I love Fitvillans.

I think I have mentioned the healthy living blog Carrots n Cake (CNC) a million times. When I started my health journey I didn’t know that many people who were on a path to better health. So I tried the internet. The first blog I found was CNC. She updated her blog multiple times a day, she tries different workouts, creates healthy recipes that are easy to follow, and even shows when she eats super indulgent meals.

Yesterday, she posted tips on how to get back on track health-wise after eating indulgently and not working. I know personally after two weeks at home during the holidays, I gained 10 lbs. Words of inspiration/advice were so helpful in getting me back on track.

Don’t dwell on the past

Instead of dwelling on the mistakes I made in the past, I focus on the future. For me, the most important thing to remember is that those pounds gained are not permanent. With some strength, self-discipline, and hard work, they’ll come off.

Create a plan of attack

Creating a plan of attack with regard to my eating and exercise routine makes me feel in control. I start by planning my workouts for the week by scheduling them in my calendar. I’ll usually pick a couple of group exercise classes at my gym and schedule them like appointments that I cannot miss. Searching for nutritious recipes online and planning a few healthy meals also boosts my motivation to get (and stay!) on track.

Read health blogs for inspiration

When I’d rather sit on the couch than go for a run, I read some of my favorite health blogs for inspiration. I almost always find a recipe, new workout, or some words of advice that make me want to change my tune. Seeing others at their healthiest and happiest motivates me to think back to a time when I felt strong and fit. This always gets my butt in gear!

Make a change NOW

Instead of waiting to start a diet or new exercise routine on Monday, I make a change right away. Some of my favorites: I throw on my sneakers for a brisk walk around the block, I search for healthy recipes on the internet, or plan my workouts for the week. Jump-starting right away boosts my motivation to get on track and keeps me from falling further into bad habits that got me off course in the first place.

Schedule your workouts like appointments

I use my personal calendar to keep me organized with all aspects of my life– from project deadlines to doctor’s appointments to grocery lists and social events. I record everything in my calendar, including my workouts. On Sunday afternoons, I spend some time scheduling my workouts for the week, just like I would with any other obligation. I usually pick a couple of group exercise classes and schedule them like appointments that I can’t miss. Seeing my week all laid out with plenty of time for exercise helps me get back on track with my workouts.

Use your social networks for motivation

In addition to my blog readers, sending out a message on Twitter or Facebook to my followers can also help spur some motivation to get myself back on track. There’s been more than one occasion when I’ve wanted to blow off a workout, but my Twitter friends come to my rescue to encourage me to get my sweat on!

Be patient

Weight loss (and even maintenance) includes many ups and downs, so it’s easy to forget my successes. Instead of obsessively checking my progress on the scale and realizing it hasn’t changed as quickly as I’d like, I focus on the progress I’ve made off the scale. For instance, I recently have been incorporating more veggies into my meals. I’ve tried a bunch of new recipes and found easy ways to load up my diet with nutrients. Remembering my successes at times when I need them most gets me back on track (consistency is key!) so I see results. —CNC

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During the first week of the month, I posted my goals.

1. Strength train ONCE a week. I don’t loose weight easily but I can loose inches. Starting today at 6:10pm at a body pump class. Hold me to it!

I don’t want to brag but I am killing this goal! I feel leaner and firmer! I finally got over my fear of working out with all of the guys in my gym. Who gives a fuck if they stare at me while I am lifting weights, I am trying to get my Rihanna body by my birthday!

2. Cut down on drinking on the weekends. During the week, I usually have a glass of wine with dinner every night. However, on the weekends I usually can not say to eat them. 

I have cut down! I actually stopped having wine or a beer with dinner when I am at home. The weekends are still a challenge, but there are just so many delicious cocktails in the world!

3. I have replaced one habit with another. I need to stick to only going grocery shopping once a week. Now that I am not shopping for clothing, I need to cut back on the shopping for food, products, and home goods. There is no reason to go shopping in the middle of the week when I already have a full fridge. 

I am holding to this! My fridge is fully stocked. I prepare my meals before hand and always have something fully prepared. It also helps that my friends are always inviting me over for dinner.

I think I will use these same goals for the month of March. My weight goals don’t matter as much but I would like to drop 5 additional pounds.

What are your fitness and health goals for the month of March?

Fitness to the Test: My Personal Bikini Journey

I am going on a four day trip to a beach in Mexico with some friends and I have been stressing myself out. Even after my three and half year weight loss journey, wearing a bikini and looking perfect gives me the “hebbie jebbies”. I talk a mean body confidence, self-love, respect your current body, on my blog and to my friends; but nothing right now unnerves me now like the thought of people seeing me in this swimsuit. Every time I look in the mirror I see my legs jiggle, my stomach puffs out a little bit, my legs are short and stumpy… It is not like I am not working out five times a week and eating healthy. If I really think about my bikini fear, the feelings really stems from the past. I think this fear comes from me still looking in the mirror and seeing overweight Katherine. These negative thoughts will eat me alive if I don’t stop. I am leaving for my trip in 16 days. Every time I look in the mirror, I want to think only positive thoughts. I only have one body and I am not going to spend time hating it.

I reblogged this Tumblr picture and this was the caption that was below it:

It’s warming up finally, so it’s time to post my steps to a perfect bikini body!

Step 1. Have body - Step 2. Have bikini - Step 3. Combine

(Step 4. Push anyone who objects into the pool)

Via cartoonfatshion

 

 

Question for my readers: Do you have negative thoughts about your body? How do you deal with them? What do you love most about your body?

(via myhappyfat)

In order to make my New Years Resolution goals stick I think it would be easier to break my goals into more manageable monthly goals. 

1. Strength train ONCE a week. I don’t loose weight easily but I can loose inches. Starting today at 6:10pm at a body pump class. Hold me to it!

2. Cut down on drinking on the weekends. During the week, I usually have a glass of wine with dinner every night. However, on the weekends I usually can not say no. I would like to stick to a 3 drink minimum when going out with friends. However, Lent starts February 13 and I usually give up drinking anyway. 

3. I have replaced one habit with another. I need to stick to only going grocery shopping once a week. Now that I am not shopping for clothing, I need to cut back on the shopping for food, products, and home goods. There is no reason to go shopping in the middle of the week when I already have a full fridge. 

4. Loose a pound a week. Totally manageable. I currently weigh 155.2 and would like to weigh 153 by the end of the month. My ultimate goal is 145 by my birthday, six months from now. 

5. Stop the crazy snacking. There is a birthday celebration with cake almost daily. There is always cookies and crazy snacks out all the time. Just because the snacks are out does NOT mean I always have to eat them. 

What are your goals for the month?

"In his new book Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease, endocrinologist and obesity doc Robert Lustig deconstructs the mythology of fat. He says exercise, for all its benefits, won’t help you shed pounds—and that fasting only worsens weight gain.” -National Public Radio’s Talk of the Nation Program.

I love stories that shed new light on a much discussed topic such as FAT. It is something that is discussed daily. I live in a culture where people will literally KILL themselves to avoid being fat. People will try not eating, eating processed food diet foods that come in cardboard boxes, even though whole food is just as good and exercise so beneficial. Doctor Lustig says it best, “Real food doesn’t need a label.”

If you want to be healthier, get stronger, and live a fuller life; eat whole foods and exercise.

Boom. It isn’t easy. I know. I lost 45-50lbs in the last 3 years. However, today, I had a healthy breakfast of 3 boiled eggs, black coffee, an orange, kimchi, and a sugar donut.

It takes time to make lifestyle changes.

If you want to hear this BLUNT and hearty story listen here: "This isn’t going to take you by surprise, but America is fat."

picture via Walmart

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I love the gym that I joined here in Mexico, however it is expensive. Expensive and crowded, two things that I do NOT like. I have two months more with the gym then I am not sure I am going to renew my membership. So I am trying to increase my at home/after work workouts. This one is perfect. Just because it is Friday DOES NOT mean a break from the gym.

I am going to try this Saturday and see how it goes. What are your fitness plans for the weekend?

A plateau means…

1. That it is humanly possible for you to lose additional weight but you are not. (your body does not keep losing weight indefinitely).
2. That you’re doing everything right: i.e. diet & exercise in adequate amounts.
3. That you were losing weight with what you were doing, but have stopped.
4. That you haven’t noticed any difference in 2 weeks or more.

When it comes to plateaus, there really are only a few ways to bust them. But they involve making changes to what you are currently doing. You cannot keep doing the same thing, expecting different results. A plateau is your body’s way of letting you know that it NEEDS to stay where it is based on what you are doing NOW. In most cases, it just needs a little TLC from you in order to get back on track.

Our bodies talk to us, and plateaus are feedback.

Not everyone has money to shell out to go to a fancy gym. The next best option is working out at home and the internet. There are so many workout sequences on the internet that you could do a different workout everyday and never do the same workout twice!

One of my favorite fitness resources, ACE, has created an awesome database of workouts that are listed step by step, with user ratings, pictures, and the purpose of each exercise.

According to a member of their board, Ted Vickey, President of Fitwell LLC and former White House Athletic Center Executive Director, "While I love belonging to a gym for the social interaction and the latest and greatest in fitness equipment, I do quite a bit of travelling these days and can often be away from my fitness facility for weeks on end." He presents his favorite 25 fitness exercises "that you can do anytime, anywhere – from your living room floor in front of the TV, to a hotel room half-way around the world.  The only equipment you need is yourself – meaning NO EXCUSES.”

I love the part about NO excuses. Sometimes the exercises have some slight technical fitness jargon, the pictures are pretty clear.

CLICK HERE to get your at home fitness on right now! NO EXCUSES!

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