Even though our focus should be on feeling better and getting healthy, I know that many of you focus on one thing: weight loss.
We have all been there and that is okay. Weight loss is an important goal for many people and I would like to think that the process of losing a few pounds will help get you closer to feeling better and getting healthy.
So here it is. You are eating right, exercising, but your body isn't changing at all. What is going on?
For part three, the fabulous Paige @ Running Around Normal is going to tell you about her experience with the American certifications, ACE and SCW...
Hello, Commit to Fit readers. My name is Paige and I blog over at Running Around Normal about recipes, life, running, and dealing with an injury from running.
One of my jobs in a personal trainer, and that's why I'm here today! Tracy asked me to contribute to her Certification in the Fitness Industry series by writing about my certification, which is the American Council on Exercise (ACE.) If you're considering becoming a certified personal trainer through ACE, there are several options for you.
It is the last day of my Work-In Week and I have to say that my mind, body and spirit have truly appreciated the time I have taken for me.
I only ran and weight trained once this week and that is OK. My mind told me that I wanted to, but my body begged to differ. I listened to my body and I spent the the week doing yoga, pliates and swimming.
Most of you know by now that cardio equipment and I are not very good friends. Sure, we have to get along from time to time, but I much prefer to take my workouts outside in the form of walking, running and swimming.
That being said, I know many of you hit up the cardio a few times a week and I thought I would give you the lowdown on how to choose the best equipment.
So the burning question is: Which one is the best choice?
Answer: The one you are going to actually use.
I could go on about how treadmills are better as running, by nature, is a high-intensity activity and therefore, you will burn more calories, get a better workout etc.
The truth of the matter is that dreadmill will do you absolutely no service if you hate to run and use it to dry your laundry.
I am definitely working-in today. My body is talking (shouting, actually) and telling me that I need to rest. I haven't been feeling my best for the past few days, so I think some relaxation is in order.
In the form of yoga, meditation and baking.
I can't think of a better way to work-in, can you?
As I was looking through my sparse fridge (some major shopping is needed) trying to figure out what to makeover today, I found this ------>
I knew right away that it would be finding its way into some filled cookies!
My body is talking to me today and I am listening, so it is yoga and perhaps a dip the pool later.
In my guest post for Lisa @ I'm An Okie last week, I talked about the importance of paying attention to what your body needs. It may be listening to what it wants you to eat, which activities feel good and when it wants you to rest.
It has been a while since my last installment in this series and I think this is an important topic not only to help those who suffer with any kind of pain, but to anyone who has a hard time catching some zzzzz's.
Thank you to everyone who entered my first giveaway. It was so much fun, I am seeing more in the future :)
And the winner is...
Congratulations Dani! I will contact you today to get all of your info.
I was really craving something tart and sweet yesterday. I saw that Gina @ The Fitnessista had made some delicious lemon macaroons and thought that lemon would be a fantastic star ingredient for my next makeover.
I have made lemon bars before so I wanted to do something different. It has been a while since I have made cookies and I found this recipe that had makeover written all over it.
I lost the butter, reduced the sugar and increased the protein and fibre content. The result was a chewy, moist cookie with just enough sweetness. I hope you give them a try!
Lovely Lemon Cookies (Makes 32 Cookies)
1 cup oat flour
3/4 cup wheat germ
3/4 cup whole wheat flour
3/4 cup cornstarch
1 tsp baking soda
1/2 tsp baking powder
1/2 tsp salt
1 1/3 cup applesauce
1/3 cup sugar
1/3 cup maple syrup
1 flax egg
6 tsp lemon juice
1 tsp lemon zest
1/3 cup icing sugar
1/4 cup lemon juice
Preheat oven to 350 degrees and lightly grease a cookie sheet.
Prepare flax egg and set aside.
Mix flours, wheat germ, cornstarch, baking soda, baking powder and salt. In a separate bowl, cream applesauce, sugar, maple syrup. Add flax egg, lemon juice and zest.
Add dry ingredients to the wet and stir until thoroughly combined. Drop by the tablespoon on cookie sheet. Bake for 12-15 minutes.
While still warm, poke cookies with a fork. Pour one teaspoon of glaze on each cookie and allow to cool.
Nutritional Information (Approx.) 60 calories 0.7 g fat 12.6 g carbs 1.5 g protein 1 g fibre
P.S If you are looking for something to read, check out my guest post @ I'm An Okie!
I just got a nice surprise in the mail this morning.
Four coupons for Three Sisters All-Natural Cereal courtesy of Samantha @ Feet In Motion. I won her contest a few weeks back and am super excited for my very first trip to Whole Foods. Thanks Samantha!
I get a lot of question about the best way to workout, so today I thought I would discuss the different styles of training and hopefully help you make a better choice about what is right for you.
(In a different post, I will break down weight training specifically and talk about sets, reps and weights).
This type of training consist of a high intensity activity (such as running) interspersed with a low intensity activity (such as walking) in a single workout. For example, you may run for 2 minutes, then walk for 1 minutes.
The benefits of interval training include increased cardiovascular efficiency, improved exercise performance and endurance.
This is similar to interval training as it involves high burst training, but with no set time or plan. It all depends on how you (or your trainer) feels that day. The benefits are the same as above.
Cross training is when you use a variety of exercise modalities in your workout. For example, instead of running 4 times a week, you mix it up with swimming, cycling and walking.
The type of training reduces exercise boredom, allows for flexibility in your workouts and reduces the risk of injury.
This can be achieved several ways. It could involve moving to different exercise stations or machines after a set amount of time. You could also simply complete one set of an exercise in your workout and move on to the next after a short rest. When you have finished all of the exercises in the circuit, you start again for the desired number of sets.
Circuit training can include weight training and cardiovascular activity. It also reduces exercise boredom and helps increase coordination and flexibility.
I talked about boot camp in this post. It can be a combination of athletic drills, circuit and interval training. It is a great way to stay motivated and add variety to your workouts.
What kind of training are you doing?
P.S. Today is the last day to enter my giveaway, don't miss out!
A few weeks ago, I was lucky enough to win a copy of Crazy Sexy Diet by Kris Carr from the lovely Natalie Duhamel. I am feeling crazy and sexy this week and thought I would be fantastic time to share my thoughts on this book.
I have to begin by saying that I truly admire Carr. In the face of illness, she took her life into her own hands and decided to clean up her act and her diet. She has courage, passion and perseverance that we can all look up to.
Carr approaches this book with a sassiness and wit that makes it not only fun to read, but easy to follow. (Her language can get graphic at times. I wasn't offended, but some may be).
She tackles a wide variety of topics including:
The Standard American Diet and how it truly is SAD
The importance of PH balance in the body
How to use the Glycemic Index for healthy eating
The power of organic fruits and vegetable
She enlists the help of many experts who are featured throughout the book and echos many of the ideas of Michael Pollen. However, Carr's views are a little more extreme.
The book strongly advocates a vegan diet. While she does make room for omnivores, it is clear that Carr is against the consumption of meat and dairy products. I believe their is room for all kinds of food in my own world, but reading her views reminded me of the lesson I learned in the vegan challenge.
I think my favourite part of the book is a chapter called "God Pod Glow". It is devoted to other ways to take care of our mind and body such as exercise, meditation, yoga and massage to name a few. These are so important and often get neglected in "diet" books.
At the end of the book, she includes a 21 Day Cleanse. If you are looking for 21 days of what to eat and when to eat it, you won't find it here. It not a diet, per se, it is a way of life. I do love that in each day of the cleanse, she includes positive affirmations, tips and mind-body activities.
For the cleanse, Carr recommends to go vegan, include juices and smoothies into your diet and practice the 80/20 rule of eating (80% alkaline foods and 20% acidic). She does provide a sample week menu and some recipes to get you started.
Overall, I really enjoyed the book and the idea of eating real, whole foods just makes good sense. While I don't necessarily agree with all of Carr's views, I feel this book is taking us yet another step in the right direction:
To make us more aware of how we need to change the way we look at food and how we eat to create a happier, healthier society.
Have you read Crazy Sexy Diet? What are your thoughts on the book? I would love to hear them!
P.S. Did you enter my giveaway? There is still time! :)
Thank you so much to everyone for their kind words of encouragement about my announcement yesterday. I am so excited about this next chapter in my life and I hope you will continue to tag along for the ride :)
Well, it is the beginning of a new month and that means it is time for a New Years Resolution check.
I have really found that this year has been very different for me. Blogging about my goals has really helped me stay committed and focused.
While I have not reached all of my goals, I am proud to say that all of them continue to be a work in progress.