Eat the Doritos*

Chips

Last year a friend was telling me how she had fallen off the fitness wagon.  She was busy with work and her kids and her life was consumed with normal life things.  Then she told me that the week prior a friend of hers was diagnosed, at age 30, with ALS.  She was so sad about this news and she said to me “I know that I need to stay fit and healthy and on track, but sometimes, I just want to eat the Doritos.”

Last week this same friend buried her mother.

This week one of my closest friend’s father passed away from a sudden massive stroke.

Several weeks ago my brother was injured badly in a motorcycle accident.  He just returned home a few days ago after spending 16 days in the hospital.  He’s very fortunate and blessed to still be with us, but he’s got a long road of recovery ahead of him.

Needless to say, the last few weeks have been overwhelming with so many tragic and stressful events all heaped together.  And believe me, I wanted to eat the Doritos!  All of them.  Well, maybe not Doritos but I certainly wanted to bury my emotions in chocolate.  And maybe I did…a little.

I am a very emotional person and I am a bit of a crybaby and sometimes when I’m trying to hold it all together I feel more and more like I’m going to fall apart.  I felt that way a bit with my brother’s accident.  He is a very strong person, physically.  He always has been.  He lifts weights and he boxes and runs and bikes and he wrestled.  He’s done it all.  And seeing him in such a state of vulnerability and completely busted and broken was, not only terrifying, but also a bit unknown to me because I don’t recall ever seeing him like that. (Not that he didn’t still have his moments of being an ass!)  So I buried most of my fear and sadness inside, had a breakdown once or twice, and then spent the rest of the time eating chocolate – followed by regular workouts.  Because I’m a bit of a freak and it seems that exercise is really the best way for me to get my aggression out.

Life is about balance.  There are times when you need comfort and sometimes food is the only place you can (or want to) find it.  And that is okay.  It’s about moderation.  You can have the Doritos, you can have the cake, you can have the Tim Bits.  You just can’t have it all all the time.

So, go ahead and eat the Doritos.

~FB

PS I’m not affiliated with Doritos

The Cravings Almost Got Me

I’m now 36 days into my Whole 60 and have been doing so well. But this past weekend was tough: surrounded by delicious foods and decadent drinks. I was pissed off at my food.

So last night, while gearing up for snowmageddon in Nova Scotia, I made these complian nut butter cups.

butter-cup

I made only a few and they have been serving their purpose. Cocoa, coconut oil, sunflower seed butter. That’s it. Easy peasy! Completely satisfied ( except for the weather. #snowpocalypse )

 

Directions:

Measurements can be estimated.  I made a half dozen cups and used 2 teaspoons of coconut oil, a teaspoon of cocoa, and a another half teaspoon of coconut oil and a tablespoon of sunflower nut butter for the center.

1. Melt coconut oil or butter over a double broiler (you can use a microwave).  Once thoroughly melted, blend in the cocoa until completely smooth as liquid.  Pour half of this into mini muffin tins or ice cube tray and place in the freezer.

2. Melt coconut oil or butter over a double broiler . Once thoroughly melted, blend in the nut butter of choice and stir until completely smooth.  Pour this mixture over the frozen chocolate bottoms and freeze.

3.Re-warm an pour remaining chocolate mixture onto the nut butter cups to complete the third layer.  Freeze.   ENJOY!

 

 

Instant Results

I saw this meme the other day on my Facebook feed and I thought how true it is and has been for many of us.

instant-results

We’re just entering our second week of 2017 and, as most people do, many of us have also made New Year’s Resolutions.  (Have you?  Tell me about them.)

I almost never make resolutions for the new year because I know I’m more than likely setting myself up for failure.  (Stop swearing.  Yeah right!)

Instead, this time I have have made the decision and commitment to work harder on my strength training this year.  For Christmas I had received a free-standing boxing bag, something I have wanted for a long time.  I was ecstatic Christmas morning.  And I have been utilizing it this past week like crazy.

In addition to the boxing, I am going to continue to my strength training in the gym (and at home) with lifting weights and, hopefully, continuously increasing the weight.  Of course, this part will depend on how my back fares.  I wretched it again just this morning while shoveling snow.  Sometimes I feel like it’s never going to heal.  But, that being said, I will work on my strength while doing my best not to injure myself any further.

work-for-it

My Whole 30 60 (I am aiming big this time) also starts tomorrow morning and I have been so excited to get going.  Don’t get me wrong, I am going to miss chocolate and those dreamy peppermint mochas, but I know how wonderful I feel when doing a Whole and committing myself to completely clean eating for 60 days has me on edge in all the good ways.

But see – this is the point of this post.  Instant results would be fabulous!  But it’s just not realistic.  Oprah said years ago on her show that if there were a pill out there to make her lose weight she would be on it!  But, unfortunately, there is no magic pill. You have to work for it.  You have to.  The only instant result you get is making the choice to change your life.

That’s right, in one instant you can change your life.  You can commit yourself to a better lifestyle – to eating cleaner, to sleeping more, to getting enough water to drink, and to exercising.

30-minutes

Even 20 minutes a day can change your life!

Many years ago, when I was overweight and at my heaviest, I made that commitment. And, as you know, I haven’t looked back.  I have changed my life.

At first, I had a hard time getting through my workouts.  I was panting and huffing and puffing.  I could barely get through three minutes.  But I kept at it and I worked my way up to 10, 20, 30, 60, 120 minutes.  I have often said that 20 minutes a day can change your life  and I stick by that.  You do not need to spend hours upon hours in the gym.  But you do have to do something.  Start off with a goal of even 5 minutes a day.  Work your way up to 10 or 20 minutes over the weeks.  See how different you feel, how easier it is to breathe, how harder you can go.  Feel the difference in your body and how your clothes fit.  Commit yourself to one month.  Give yourself 30 days of eating better and working out even 3 times a week.  I challenge you* to do that. Thirty days is not a long time.  But those thirty days can change your life.

You have to work for it.

~Fit Bitch

*Anyone accepting my challenge, please feel free to comment or email me and let me know you’ve accepted the challenge, or if you want fitness tips, instructions, workout ideas, or nutritional advice/healthy eating coaching.

Why I’m Waiting to do the Whole 30

whole30header

If you have been reading this blog for a while you will note that I love the Whole 30 program.  Seriously, I am absolutely in love with it.   (If you’re not familiar with the program, go check out the website: Whole30.)

I love the food I get to eat and the way I feel when I’m doing it.  And I love how proud I am when I’ve finished it.  In fact, I love it so much that I’ve been super excited to get started on a Whole 30 in early 2017.

I’ve noticed that there are currently tons and tons of challengers out there – all who started their programs on January 1st.  And I applaud them.

Me, however, I have opted to wait a week.  Because I’ve done the program so many times over the last year and a half, I know that if I had started on New Year’s Day I would have been setting myself up for failure.  With so much “junk” in my system throughout the month of December (wine, chocolate, cookies, wine, wine, wine), I knew that I would need to ease my way out of Christmas goodness for a good week before jumping into my 30 days.  Which, by the way, I am hoping to turn into a Whole 60. *fingers crossed*

I didn’t eat terribly the entire month, but I did have way more sugar than I normally would.  I mean, everywhere I looked there was chocolate.  And I had more wine date (with and without others!) then necessary.  In fact, I have had more wine in the last month than I have had in the last 3 months.  (And that’s still not saying a lot.)

This week I have been omitting most of the holiday garbage…limiting the chocolate, omitting the other sweets, cutting out down the wine.  And by the weekend, I will have all of it out of my system.

I am really stoked to get going on this though.  And, to top it off, my boyfriend bought me the Whole 30 Cookbook for Christmas and intends on trying the program with me this time.

Whole30Cookbook.png

Another fitness wish come true.  🙂

I really encourage anyone who is planning to do the Whole 30 to read the book.  Spend the money and read it.  It’s worth it.  It may change your life!  I have truly benefited from this program and I think everyone can go clean for 30 days – even just once.

The basis of the program is to eliminate food cravings, sugar dependency, and systemic inflammation.  “Think of it as a short-term nutritional reset, designed to help you put an end to unhealthy cravings and habits, restore a healthy metabolism, heal your digestive tract, and balance your immune system.”

This is not a cleanse – that’s what you have a liver for.  This is a program to help you rid yourself of all the garbage that is unnecessary in our current diets and destroy the sugar dragon.

If you’re interested in the program, definitely check out the website or the book.  And if you have any questions about my experiences with it, please send me a note.

~FB

 

 

Results May Vary

Happy New Year Fitness Peeps!

The other night, while rockin’ it at the gym, I had an epiphany.  And I decided that 2017 is going to be another spectacular year.

I’ve been working really hard this past year on my strength training and in this upcoming year, I am going to make defining my muscle tone an attainable goal.  In fact, in helping me do so, my brother and sister-in-law got me a freestanding boxing bag…. just like this one:

boxingbag

Fitness wishes do come true!

So, now I can box my sweet heart out without having to leave the house (although, I still do love to attend a class), in addition to teaching my classes, hitting the gym, running, and attending my ritual Thursday night Zumba class.

Now, all that being said, I know that I do need to set attainable goals.  I’m getting older and my body and metabolism and hormones change.  It’s not as easy to lose weight as it once was.  So, my goals really need to be realistic.  But there’s no reason why I shouldn’t be able to hit them….or to strive for them.

And you can too.  You can make 2017 your best year ever.

Set yourself some goals.  Make notes on how you will change your lifestyle so that you can, indeed, change your life.  Will your “resolutions” include working out more, eating less, strength training, finding your spirituality or mental clarity, becoming more social?

Just remember that no matter what you decide and what you aim for – your results will not be the same as your best friend’s or your running buddy’s or your partner’s.

results-may-vary

You will likely not end up with the same fit bod as your favorite celebrity (although, you never know – maybe it will be better!).  Whatever you do, make sure you’re making changes for you.  For better health and for longevity.

And as always, remember:  You’re Worth It!

~FB

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Getting Strong

Getting Strong

I saw this meme the other day and instantly thought “YES!”

I can attest to its truth.

You see, for years, I wanted to get fit, healthy, strong.  But I wasn’t ready.  Yes, I wanted it, but, I was embarrassed and ashamed of who I was – on the outside.  I had struggled with my weight my entire life and my insecurities prevented me from really going for the gold with my weight loss.

Instead, I succumbed to eating disorders of many variations, to extreme diets, to weight loss supplements of all forms.  When I exercised it was in secret and privacy and for vanity, not for my health.

For several years now I have carried the mantra “If you’re not willing to do the work, you’re not ready to lose the weight“, and I cling to that.

When I finally joined a gym more than 10 years ago I would get up at the butt-crack of dawn, before the sun was up, and would sneak off for my workout while the rest of the world was still sleeping.  Even then, I was exercising for the wrong reasons.  It was still about vanity.  And I didn’t lose any weight.

It wasn’t until at least a year later when I decided to change my life.  That’s when the changes came.  That’s when I decided to put the work in.  Wrapping my head around that in this moment is so easy, but way back then, I just didn’t get it.

When I started to exercise and changed my eating habits, it was for my health.  And I was putting the work in.  And you know what?  The changes came so quickly.  My health improved and my insecurities subsided (to a point) and I finally felt good.  I fell in love with my life.  And with exercise.  I got over my fears of what people would think of me if they saw me on the treadmill or lifting weights or on the rowing machine.  I got over myself, essentially.  I didn’t look to anyone else for inspiration; I looked at myself.  I inspired me.  My life was worth more than how I had treated it before hand.

Sometimes it can be scary venturing into new or unknown territory.  But your health is more important than being afraid to ask someone for guidance.  Or fearing what others might think of you.  In all honesty, when I’m at the gym I’m not worried about what others are doing there (unless they’re hogging equipment).  I’m there to improve myself.  I’m not there to judge anyone.  And more than likely, the people at your gym aren’t concerned with what you’re doing.

I know, from personal experience, that when I feel like I look better, I actually feel better about myself (back to that vanity thing).  If that means swiping on some lipstick or revving up in cute (although durable) new workout gear, like Adore me, then so be it.  Do what you’ve gotta do to motivate yourself; to encourage yourself; to love yourself.

Don’t be afraid to go for that jog or kick the soccer ball around or try a Zumba class.  Step out of your comfort zone.  Get out of your head.  Give yourself a break.  And just do it already.  Your life is worth it.

Fit Bitch

 

Be A Warrior

Today is Monday.  Today is a new day.  It’s the start of a new week.  It could be a start to a new beginning.

Warrior

Put aside any fears you may have when it comes to yourself and starting a workout program.  Forget about any idealistic crap that may have been perpetuated by others about what you should do/be/look like.  Stop worrying about what others may think of you or if you’ll look silly.  Become your own Fit Warrior.

Become the inspiration to yourself and others.

Warrior2

He/She/We/Us/ALL!

You may struggle. You may full.  You may hurt.  (God knows you will hurt!)  You will earn it.

warrior3

Today is Monday.  Today can be the first day of your new life.

BE A WARRIOR.

~Fit Bitch

Be The Fire

On Fire

Just kidding!  It’s really not that bad.

I think, for many, there is a preconceived notion that exercise and good nutrition is hard.  And it’s not worth the struggle.  The truth:  YES, it can be hard.  There are some days when you will feel like your legs are on fire from the squats and lunges, or your abs will be burning from the planks, crunches, or cuts, or your triceps will be screeching hot from the push-ups and dips.  But think about it.  Aren’t you worth it??  With everything in the entire world to focus on, shouldn’t you make yourself the primary focus?

You don’t have to commit to working out every minute of every day, or eat clean entirely.  But make the commitment that you deserve more.  Remind yourself that your body is your temple and treat it with love and respect.  Nurture it inside and out (aka nutrition and exercise), and, certainly, indulge it here and there.

For many of us, losing the weight isn’t the struggle.  That’s not where the fire is.  No, the struggle is loving yourself and accepting yourself, and acknowledging your worth.  It takes time – and believe me, I know it is often still a constant battle – but we are all worth it.

So, dive in, head first, and start that fire burning.  And eventually, hopefully, that hell will become your haven.

~Fit Bitch

Butt and Gut 30 Day Challenge

I am really bad with posting challenges at the start of the month.  But then again, a healthy lifestyle change doesn’t (have to) wait til the start of the month so, I guess I’m letting myself off the hook.  I think any day is a good day to start a workout practice or healthy eating program (not diet!!).  In fact, I’m gearing up to start another Whole 30 on Monday – no point in waiting til the start of August when I can feel so much better sooner?

So, with that being said, below is a 30 Day Butt and Gut Challenge to get you going.  Even if you’re new to exercising, this little challenge is totally doable.  And it’s a great complement to your regular fitness practice if you already have one.

And me, I’m a little nuts and completely in love with squats and lunges and planks and crunches.  And pretty much all of it…except push-ups….I hate push-ups! (The result of a serious back injury.)

This Challenge is so great because it’s only four moves but pretty much works your entire body that you can do right in your home!  It also mixes cardio and strength and will definitely get your heart rate going.  And, you get rest days.  TAKE YOUR REST DAYS!  🙂

I love this Challenge so much I’m going to do it along with my regular workouts.  Why not?  Like I said, it can be a great complement to an established fitness regime.

Give it a try and see how you feel in a month’s time.

Cheers.

Butt and Gutt

~Fit Bitch

On the Road Again-ish

Last week I decided, while in my gym routine, to try a run.  I hadn’t been running in about a month or so since my tarsal tunnel flared up and we discovered I have tendonitis on top of it.  But I figured I’d given them enough rest to try a run again.  I ran a mile on the treadmill and carried on with the rest of my workout.

The run wasn’t too bad, although my ankles were tingly afterward, I expected much more pain than what I had.  So, this week I decided to try a run again.  I ran two miles before carrying on with the rest of my gym routine.

That was Thursday night.  By Friday night, not only were my ankles completely puffy (although, the puffiness seems like it has found a permanent place in my feet), they were bruised on the inside once again.

What the heck is going on??

When I saw my doctor a few weeks back my biggest concern was the bruising and hers was the swelling.  I’m wondering now if she’d be more concerned with the bruising.

My ankles feel splintery; like shards of bone are being pulled away on the inside.  I can feel my bones clanking together where my leg meets the top of my foot.

Foot Description

Basically, we’re talking with the fibula meets the talus. *clank clank clank*

And so, it looks like running will have to be put on hold once again.  My BFF -slash – running buddy and I have a race weekend away planned for this upcoming weekend but it looks, too, like that is out of the question.

I am devastated by all of this.  Running is so important to me.  It’s something I have done, albeit off and on, for so long and to not be able to do it not only makes me sad but also terrifies me.  I’m not certain of the damage, if any, that is being done inside my legs and feet, and I know that I have to heal, but I feel defeated by not being able to pursue something that I have loved for so long.  At least for the time being.

So for now I make the choice to sit this one out – that may include this whole season, or just this race.  I don’t want to push myself to the point that I’m damaged goods for life.  Although it pains me, I need to be sensible and do what’s right for my body in order to keep it in its best form for as long as I can.

In a few weeks’ time I will attempt another mile and see how it goes.  I’m looking forward to getting back on the road again.

~FB