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myApps Turn Mystery into Mastery

2/17/2014

Take out the mystery and make it mastery when it comes to being motivated, keeping track of your health, nutritional, caloric intake, fitness and weight goals. Sure there is still a place in life for pen and paper, but technology sure can help you with being organized and staying on track. So why not use it to your benefit?

There have been many times where I have picked and even paid for an app based on its initial description and once I “unwrap” it, I realize it is not for me – too cumbersome, too complicated, too many features, not enough features and the list goes on. So, application selection is a very personal thing, but I think it is worthwhile sharing the ones I use regularly and the general reason why:

Pandora – music stations are dictated by keeping songs/artists I like and removing my dislikes

FITRadio – DJ created playlists great for parties, individual and group exercise

7min Workout – great for the “plus up” quick workout at the end of the day or you can build a decent workout by doing more than one 7min workout

PopSugar – great options for workouts if you don’t know where to start

TabataTimer - used for intervals during my personal workout and for group classes I teach

BigDay – calendar that counts down to big events – races, fitness competition, etc.

PolarBeat – tracks calories, easy to use and it works with my $60 heart rate monitor

Runkeeper – great for tracking cardio AND progress. It is integrated with Withings wi-fi scale

Withings – wi-fi scale keeps my family’s weight, sends weekly emails… how is that for accountability? Been tracking everyone's weight since Dec ’11 – integrated with Runkeeper and can “analyze” and ties weight to exercise

Myfitnesspal – track calories, but also nutritional make up of food (fat, carbs, protein and major RDA vitamins), can scan food labels, integrated with Withings scale AND Runkeeper.

There you go… Two options for great tunes to keep you motivated and other apps to keep you ON TRACK and IMPROVING with exercise, nutrition and weight

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Stepping Outside myComfortZone

12/17/2013

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Sometimes you have to step outside of your comfort zone to get to the next level with anything in life. Comfort = the same. Comfort = no growth. Comfort = standing still. As we approach the new year, start to set your sights on something NEW and start to develop a plan to achieve it.

Let’s talk about crazy… Imagine me, a 45-year old, deciding to do a fitness competition and debut a seasoned body in front of a crowd of about 600 people after a 20+ year hiatus from wearing a bikini. And, this is not just a “bikini”… it is small by nature to highlight your “assets” and also requires 5” acrylic heels as the mode of transportation to stage. How is that for guts? Since this was pretty radical by my own measure, my goal was never to win but to LOOK like I belonged on stage.

When I think back on it, it was pretty darn crazy AND scary! I had never been on stage before. I hadn’t worn a bikini in 20+ years. I had no experience to draw from. When I say I was “green”, I was GREEN; however, I dug deep and decided to take on the challenge and I am so happy I did.

In the end, it was a life lesson that I could do anything I set my mind to. It was a lesson in self-control and commitment. It was a lesson in self-awareness. It was working to overcome fears. It was accepting flaws. I wanted to LOOK like a competitor and I did. I ranked in the Top 10. My trophy was my new body and the satisfaction that I had met my goal of looking the part.

Guess what? [Gasp] I’m scared to death, but I’m going to do it all over again in 2014. My goal is always to be the best ME I can be and I’m certain I will learn more lessons along the way, but I’m striving for some hardware [trophy] this time around!

Growth is outside your comfort zone.

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myMindset to Losing Weight

12/9/2013

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Having cycled on and off diets for most of my adult life, when I set out to lose weight this time around I knew I had to approach things differently. Otherwise, it would be another dieting cycle added to the host of other unsuccessful attempts. I went in with a different approach:

Make changes I could LIVE with
Find a reason to lose weight not tied to a number on the scale
Make it a lifestyle not a diet
Find willpower

Do this for YOU because YOU want it.

I knew I would not be successful if I made sweeping changes with my diet because in the past it would backfire once I started to reintroduce those yummy forbidden foods. I felt if I could have treats or things I loved from time to time, I would be more successful and I could actually live with it. [I still have to live. I want to be happy. I don't want to feel deprived.] Knowing I would allow treats and alcohol, I put parameters around when and what I could have early in my plan and started exercising!

During my active weight loss period, these things and mindsets kept me on track:

1)   Track calories. There are plenty of smart phone apps and computer programs out there, but I liked myfitnesspal because I could scan barcodes from food packaging and it gives daily nutritional (carbs, fats, protein) breakouts/ratio. I tracked everything that went into my mouth including gum, tasting while cooking, etc. for true accountability. You’d be surprised how mindless eating adds calories.

2)   Commit to daily exercise and keep track. Find an exercise plan you enjoy and something you are truly able to do. Don't set yourself up by planning to go to the gym 2-3 days a week when you KNOW in the past that has not worked. Find something you can really, REALLY do. Know that you don't need a gym membership. You can get in a great workout AT HOME. There are plenty of DVDs and programs on the internet you can use to get started. Make a commitment and STICK with exercising no matter what. I walked on the treadmill 1-hr daily and lost my first 20lbs in 3 months without any other exercise. Afterwards, I introduced weights. Start slow and build. Write down what you do each day – how much time, repetitions, distance, weight, calories burned and work to improve – go further in same time, burn more calories, etc. Keep moving no matter what. Writing things down will ENSURE accountability and improvement across the board. I also noticed when I exercised consistently I had a DESIRE to eat better because I didn’t want to sabotage my own workouts.

3)   Do not drink alcohol during the week. I could have it Friday-Saturday or Saturday-Sunday, but not all three days. No beer, no white wine, no drinks with mixers, juice or soda. Drink alcohol = MUST workout that day. My go-to is red wine or white liquor with club soda and fresh lime.

4)   Do not drink calories. I drink close to a gallon of water daily. I do not drink soda, juice, bottled teas, etc. Luckily, I've never been a fan of these items. I stick with black coffee, flavored teas without sweeteners and my beloved water. Like food, water is ESSENTIAL.

5)   Adopt new food mantra. Must come from a momma or come from the ground. Our bodies know what to do with REAL food/fats that are devoid of chemicals and processed components. I do not eat diet meals. I do not eat 100 calories packets, etc. I make and eat real food. When I eat processed food I feel arthritic, puffy and hungover without a speck of alcohol.

6)   Set goals NOT related to your weight or size. Find a fitness goal to take the focus off the scale. It will help increase commitment to exercise and give you something to work toward. Pick a walk, a race, find a monthly fitness challenge in your community or on the internet that you can print and do in your living room, etc. -- something else to work toward. When you finish, find another one! Setting goals has been the BIGGEST part of my success. I always strive to do better than the last time so races keep me pushing forward for better times.

7)   Stay motivated. Align yourself with people whom will keep you inspired. Be-friending people on social media sites can help keep you motivated. Other people's workout posted motivated me to KEEP moving and they continue to motivate me today. No matter how uncomfortable you might be, SHARE what you are doing. This will actually help to keep you accountable to those following you. Remember why you started!

8)   Try something NEW! Change workouts to prevent boredom. Find a new workout whether it is a DVD program, a website, class at the gym, new running program, etc. Keep your body guessing AND your MIND engaged in the process so that it is exciting and enjoyable.

Today, I still follow these rules with the exception of daily calorie counting.

Consistency with my workouts and setting and achieving my goals were the two BIG things for me. Keep moving and be working toward SOMETHING whether it is big or small. I did not set out to lose nearly 70lbs. I didn’t set out to run my first half marathon. I didn’t set out to compete in my first fitness competition. I didn’t set out to be in a national magazine. I didn’t set out to reinvent myself. I set out to IMPROVE myself. You can do it to! Remember, I am YOU!

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myApps Turn Mystery into Mastery

Stepping Outside myComfortZone

myMindset to Losing Weight

Do this for YOU because YOU want it.

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