Walk Your Weight Down

I swear that living in Manhattan and walking around everywhere without a car has kept me at least 10 pounds lighter. You don't realize how many extra calories you burn while walking, but when you have to walk 1/2 mile to the grocery store and carry it all back every single week - it makes a difference for sure. I also live in a 5th floor walk up - so on any given day I am walking at least 10 flights of stairs - but it's usually more on weekends when we're running errands and exploring outside.

Running track right outside our home :)

So I am here to suggest you get out and WALK! Even though you may have a car and it's super easy to hop in to get somewhere - figure out where you can walk to. Or maybe drive to a park and just walk around. It can be peaceful and mind clearing - and you can drop a few + pounds by just getting out more.

Northern Central Park (where the tourists don't go) :)

These Central Park pictures are from a long exploration walk my husband and I took the other weekend. It was so nice to be outside for 2+ hours enjoying the weather and the beautiful Central Park sites. And I bet we burned off a bunch of calories walking up and down Great Hill and all over the Park :)

Top of Great Hill - Central Park

Walking is also a great into to an exercise program if you haven't been working out lately. Walk around the running track - get a feel for it, try to walk faster. Get your body used to moving every day before you start any high intensity work out and you'll be more likely to stick with it since you'll be easing into it. Always consult your doctor if you have any questions about how to exercise safely.

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Home Workouts

Now that nicer weather has rolled around, I've started running in the mornings before work. Def have some winter weight to run off - but I really just love starting my day with a run. I feel so accomplished after AND it keeps me eating healthy all day. I'm a lot less likely to reach for a soda when I know I took the time to work out already that day.

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I don't have much extra time in the morning to stretch and get some other exercises in, so I wanted to starting doing something after work to start to tone up. My husband prefers to run after work, so I use that time to rock some Pilates and work on toning my legs, arms and abs :)

I found some great (free) classes On Demand (I have Time Warner Cable in NYC). It feels great to add in toning exercises - without having to pay like $20 per class (welcome to the city haha).

My choice of the day:

And welcome to exercising in a 1 bedroom apartment:

#makeitwork

I always need running motivation ~

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Facing the Fear: Becoming a Runner

When I was asked to contribute to Strawberries & Tea, it was to give tips to the beginning runner. And I can do that. As a running coach, I am often asked for my advice on how to start and stick with running. But then I thought about it, you don't need the tips, if you can't get out the door. The honest truth is the hardest part about becoming a runner is actually deciding to commit to the sport.

A lot of people think they can't be a runner. And most of the time, their reasons are really just excuses. They have bad knees. They don't have time. It's too hot. It's too cold. They could never do, XYZ.

Honestly, I don't buy any of it. As humans, we were born to run. And unless running will actually put your life in danger (i.e. unsafe locales, serious medical conditions), there probably isn't really any reason that you aren't able to it.

You just have to ask yourself what kind of fear is holding you back.

Are you afraid to fail? Then set small attainable goals. Maybe you start by running for one minute. Once you can do that, add another and another, until you can run a mile.

Are you afraid of injury? Then take precautions. Get fitted for proper footwear. Run in safe areas, where you are well illuminated and don't need to dodge traffic. Don't push through pain. (Yes, running can be uncomfortable, but it should never be painful.)

Are you afraid that you'll do something wrong? Then ask for help. Chances are you know a runner. Or that you live near an RRCA organization. Heck, even your doctor may be able to give you advice. The better informed you are the more likely you are to succeed and stick with your new found activity.

Whatever your fear is, big or small, it can be overcome and you can reach your goals. IDENTIFY the fear that's holding you back and ELIMINATE it. You just need to find the method that works for you. And once you've eliminated that fear and have become a runner (it only takes one run, no matter how fast or slow), then read the Complete Running Network's 100 Beginner Running Tips HERE. It's a comprehensive list that will get you on your way.

So, what are you waiting for? Can't you hear your running shoes calling your name?
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Don't forget about the Sunfood Giveaway we have going on!

Stephanie's RUNNING CHALLENGE > Pre-Challenge Thoughts

Brian Fantana: So the team pancake breakfast is tomorrow morning at nine, instead of eight.
Ron Burgundy: Oop... I almost forgot. I won't be able to make it fellas. Veronica and I are trying this new fad called uh, jogging. I believe it's jogging or yogging. it might be a soft j. I'm not sure but apparently you just run for an extended period of time. It's supposed to be wild. 


I have a fitness confession to make... the last time I ran I was in first grade playing soccer, and I scored a goal (the only goal I've ever scored in my life) for the other team by mistake. THEN (oh yeah, same game) I was doing cartwheels (much more fun than running) on the field and gave my own goalie a bloody nose. Needless to say, I quit the team and told the coach (my Dad) that I'd rather "lay on the sidelines and watch butterflies." I haven't ran since.

I don't think I looked this fierce playing soccer...

Even though I'm still traumatized 20 years later... I'm ready to give running another try. Why the heck would I decide to run now? Because I'm ready for a workout challenge. I've been working out 4-5 times a week for around 2 years now and I am content with my workout. I do an easy 20-30 minutes on the elliptical or bike and some stretching, and I take the occasional gym class and walk 3-4 miles a day.

It would be cool to run around the city...

Why I have accepted a Strawberries & Tea Running Challenge:
1. My current workout routine is easy for me now.
2. I'd like to have the skill to run, so I can work out when I don't have access to a gym
3. I feel like running is a great stress reliever and easy to just take off and go.
4. I'm super goal oriented (My biggest hope is that I'll at least be successful at this challenge because I'll be good at sticking to weekly goals)
5. I've heard from so many people that running is addicting and I'm curious as to how that is possible because I think running is painful.
6. I love learning and this past year I've learned so much about foods and eating so now I want to open myself to learning about fitness as well
7. I know I can learn a lot from our readers about running and fitness so I hope you will get involved and help me out with any advice you have!
8. I hope to encourage our readers to try new things, and maybe if this whole running thing works for me you can use my starter schedule to give it a try too
9. If I know you're reading and waiting to see if I'll actually do it I'll be more motivated to give it my best :)
10.Bottom line: I LOVE a challenge, it's the best way to grow

We are still developing the actual goal and what my weekly running routine challenge will be. I am doing a bunch of research and talking to experienced runners on how to start off 'on the best foot'. Later this week we'll have a guest post on running for beginners and I'll also share my beginner's research. PLEASE SHARE any advice you have, and any beginner questions you have that we can cover.

Bring it on, running! No goals for the other team this time!!

- Stephanie

Morning Coffee Alternative

Hi. My name is Lacey and I was a coffee addict.

My mornings started with a big cup of joe and some cereal. But when I decided to get healthy, caffeine had to go.   Coffee makes your heart race, causes shakiness, lack of concentration, irritability, anxiety, and the inevitable caffeine crash that comes just hours later, and the most important and dangerous part: it's extremely addictive.  Yes, caffeine is considered a drug.  And that "energy" you feel?  Well, here is what Lauren from Diary of a Nutritionist has to say:

Coffee makes us "feel" awake.  In other words, coffee acts like a fake source of energy.  I say fake, simply because it does not actually give us real energy, it only temporarily increases certain metabolic functions, like heart rate, that make us feel energized.  No amount of coffee (which has highly-acid forming effects on the body's pH) makes up for lack of sleep, which alkalizes and heals the body.

Drinking decaffeinated?...in order to make something decaffeinated, it has to be treated (and something that is 'treated' is not natural).  Unfortunately, many decaffeinated coffees are treated with chemicals. Diary of a Nutritionist

While there are some health benefits to drinking coffee, for me, any food that has an addictive property to it (like junk food), I want it gone.  And in the end, the risks outweigh the benefits by far.  Before I continue, I will say, if you like your coffee and don't want to get rid of it completely, I advise lowering the amount you drink and completely getting rid of the sugar & creamers you put in it.  Like I said, there are some health benefits to coffee so a cup every now & then is okay, but straight up black coffee is your best option if you're going to drink it at all.  Don't get me wrong, I'll have maybe 1 or 2 cups a month as a treat, but even then I avoid adding sugar and creamer like the plague.

Now, since I stopped drinking coffee I had to find a way to get my butt moving in the morning in a healthy way. Here are 3 steps I take each morning to get me ready for the day as an alternative to sitting at the table and drinking coffee:

Morning walk.

1. Walk: Roll out of bed, put on shorts, a t-shirt, and your sneakers and walk around the block.  I'm not talking about a 3 mile run (this is not meant to be your only exercise for the day).  Simply get out of the house, take 5-10 minutes before you eat breakfast, and walk.  You'll stimulate your muscles, get your blood flowing, and the fresh, cool morning air is a nice way to wake up. Make this the first thing you do every morning.  Use it as an opportunity for some "me" time, to mentally prepare for the day, and a chance to enjoy the quiet early morning air before a busy day. 
2. Energizing food: "The best energizing foods are those rich in complex carbohydrates, protein, antioxidants, fiber, vitamins, and minerals" (Eat to Boost Your Energy).  Turns out a lot of fruits have these crucial elements to waking your body up.  Most mornings for me include my walk, then a bowl of oatmeal with homemade strawberry jam mixed in, and/or a big bowl of fruit.  Some foods that are considered energizing: blueberries, cantaloups, strawberries, mango, citrus fruits, and oatmeal.  The energizing fruits & a bowl of oatmeal are what get me going.  Eating a pop-tart just won't cut it.  By eating energizing food, you will receive true energy, not the fake stuff coffee offers.
3. The right amount of sleep: It took me a long time before I figured out the number of hours of sleep that rejuvenate me.  If I get less than 6, I'm tired. If I get more than 7 1/2, I'm tired.  Going to bed at 11 and waking up at 6 is the perfect schedule for me.  I'm rested, happy, and ready to go. The more sleep doesn't always mean more energy.  Take time to figure out how much you need and maintain a normal schedule.  Once your body becomes adjusted to the schedule, it will become more efficient in rejuvenating you.  By varying your schedule with a different amount of hours each night, your body will never be able adjust. Just like if you don't keep a schedule for the week, you're less efficient.  Same thing works for you body & sleep.

I'd say that's some good sleep.  My dear husband cuddling one of our dogs, Rita.

Find out what works for you.  And if you do decide to get rid of coffee, be aware that you may have some withdrawal symptoms like fatigue and headaches, but they should end after a couple days. In the long run, it was worth it for me as I now have true energy and therefore it is maintained throughout the day instead of just a couple hours.

Do you have a different morning routine sans coffee that works for energizing you? Comment below!!

Here's to caffeine-free mornings!

-Lacey

Birthday Gift, Please!

To my dearest readers:

My birthday is June 12 (next Sunday...eeekk!!), and my goal is to raise $800 for an incredible organization that I have been apart of for the past 7 years, and who has been around since 1979...Spoke Folk! Please help me raise $800 as a birthday gift to support my tour in Illinois this July and to help sustain such a supporting, loving, AWESOME group.

What is Spoke Folk? SF is a 12 day bicycling tour in which up to 30 participants (ages 15-20) and up to 10 counselors (ages 21+) travel around a state from church to church.  Each church provides us dinner, the church to sleep in that night, and an opportunity to put on an awesome musical performance (live band and all!) to their congregation and anyone in the community that would like to come.  It's an awesome time of fellowship, ministry, and community between the SFers and the church.  This is 12 days of intense friendship, love, community, hard biking, and absolute fun.  Participants and counselors come from all across the country to be apart of this intentional community for these 12 days.  This uplifting experience allows each person to walk away with a new family.  To this day, I know I could go to almost any state and there would be at least one Spoke Folker who could offer up their home as a place to sleep if I wanted.  How awesome is that!? This experience is not only physically healthy (we bike soooo much), which is what this blog strives for, but it's also spiritually healthy. 

The cost for one person to tour is around $400, but I love this ministry so much that I want to double that amount to help it grow, and possibly help cover the cost for someone to tour who may not be able to afford to do so.

Click here to donate online.  All donations are submitted directly to Spoke Folk (& are tax deductible).

37 days until Illinois 2011!! Got to get my biking butt into gear...it's training time!!

Here's to training hard and raising money!
-Lacey