Let’s Get Moving!

DogonScale

 

We always hear about how Suzie Sunshine found an extra 1000 hours in her day to run 50 miles a week and has it all tracked in her app – but what about the rest of us?  How exactly are we supposed to find time to fit in a productive workout in our already busy lives?  Yes, it is possible to wake up early and hit the gym or morning run before work, but most of us want that hour of sleep or we are using that hour to get our family ready for their day.  What are some realistic ways to fit in proper fitness through our days?

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Wellness Wednesday – Safety in Numbers

Gypsy HalloweenThis is the time of year we all make lists of the scariest movies we can find to watch and enjoy that rush of imagined fear.  Usually there is some woman being chased by a monster, creature, or a man wielding a weapon, she’s screaming for help and no one manages to help her in time.  It’s all well and good because these movies are fiction, and we are able to come back to reality after hitting the stop button.  What about the real life monsters?  The ones that are actually chasing our women and girls down streets, drugging them at parties and bars for a quick score, or shaming them into getting what they want?  Those monsters cross gender lines too.  Men aren’t always the “Big Bad Wolf” in life. It’s getting to the point that women can’t walk down the street during the day without worry of being followed or attacked.  Let’s not forget the endless catcalling that gets aggressive the more you try and ignore it.  I’m not sure No means no anymore, and that is very scary.

What does this mean for you?  What does it mean on the larger scale? 

There is a lot of truth in the mentality and statement of, “safety in numbers.”  That crosses literally, and figuratively lines.  Literally, if you are going out with a group of friends, stick together.  Either wear something that is easily identifiable across a crowded room, create a code word within your group for sticky situations, or make a game plan for the evening.  Make sure the right numbers are programmed in your phone, and take advantage of how much you check in at places or take pictures in different locations.  Your friend meet a stranger at the bar/club/party/whatever and it looks like they are going home with them?  Get a picture of the stranger, take down any info about them or snap a pic of their license plate.  Social media is sometimes more successful in getting justice than the traditional route.  The amount of women that go missing every day is staggering.  What if you notice something suspicious?  Would you interject yourself into things to possibly prevent a crime?  I know a lot of people might not due to the likely hood they may experience danger themselves, or they flat out say, “it’s not my business.”  I say, what if that was your sister/mother/aunt/loved one?  If you really aren’t comfortable, call the cops.  You could be preventing that person from being raped, abducted, beaten – anything.

Why bring this up? 

This weekend I’m sure a lot of you will be at parties dressed in your best costumes having a great time with your friends and loved ones.  I’m sure there will be a number of invented cocktails, punch, and tasty snacks set on tables with dry ice overflowing everywhere.  Always ask what is in the food and drink where you go. If they can’t remember or tell you, skip it.    Let’s work together to have a safe and satisfying Halloween weekend!  ❤

Don’t drink & drive!

Wellness Wednesday – Let’s Talk About Sexual Health, Baby

AnimalKiss

 

“Birds do it, bees do it, even educated fleas do it….” – Lets Fall In Love

I love this song originally by Cole Porter, sung by Ella Fitzgerald.  When I was younger I used to giggle over the “do it” part, thinking they were implying sex, not the whole falling in love part.  Now as an adult, I still giggle at the “do it” part.  With all the doing it going on, what about when we are doing it?  We all know the many other phrases associated with “doing it,” but let’s call it what it is – sex.  The good, bad, and the ugly – sex.  We all have sat through sex ed in school, rolled a condom on a banana as practice, and felt somewhat embarrassed by the terms used.  In real life how often are we running around looking for a dental dam?  The reality is, sex happens, and for the most part we are smart about talking to our partners about protection, past partners, STDs, pregnancy and the like.  What about those other times?  We take risks thinking we are invincible, and we won’t be part of another statistic.  This goes for all ages too.  A lot of the times, there is an association of irresponsibility with teenagers, but adults can be just as guilty. 

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Just Another Fitness Fad?

I am tired of all the gimic-y fitness things going around lately.  Currently, there seems to be a market for owning your own fitness company, selling shakes, and promoting a “clean” lifestyle.  It’s all well and good but let’s look at the reality of the fitness movement – some of these folks use crash diets or various forms of starvation to achieve such results.  Where is the emphasis on being healthy?  Why is there so much  judgement on those who don’t “look” healthy?  I think it’s disgusting and disturbing that such hate is spewed out on women and men who don’t fit into a certain ideal or size.  It’s time to take back your voice, power, and your health.  It’s time to take back your time in the sun.  I think the first step is realizing the reality of your health and fitness level.  I will break down each section to open up the dialogue on what it means to have a realistic fitness plan.

Your mindset:  It is time to get real.  Put away the magazines, stop coveting those pins you helplessly pin on Pinterest, and stand in front of the mirror.  Accept who you are, your body, your beauty, and where you are right at this very moment.  Take stock of every line, curve, and ripple.  It is vital to love that person you see starring back at you.  Having a healthy and positive mentality will go a lot further than busting out another 35 minutes on a treadmill three times a week.  It is what will get you to your goals faster and trickle down through the rest of your life, creating greater change.

 

What is going in your mouth:  Counting calories, eating “diet food” and generally trying to eat less/starving yourself in an effort to slim down is the worst thing for your body.  I avoid buying any diet version of anything or low fat  dairy products.  It usually means there is more crap that you don’t need to ingest versus healthy fat  that your body does need.  The best guide to live by is eat smaller healthier, fresher meals more often through the day, and drink more water!  Avoid adding any extra salt, sugar or fat.  There are a lot of ways to add flavor without the other additives.  Bake or grill instead of fry, utilize garlic and peppers instead of salt – the list is endless.  I also throw in eating some avocado each day.  Of course the big one is limiting those yummy carbs.  That was my biggest sacrifice.  For some people it’s soda, but for me it’s pasta.  It was *so* hard at first but now I have taught myself how to have a healthier relationship with it.  This goes for bread and pizza too.  The other cutback was booze.  There is nothing wrong in having a drink or two every so often if you enjoy it.  Just be mindful of having too many.  Beer bloat is a bitch!  Love fast food?  Who doesn’t!  Sometimes all I want to devour is a cheeseburger, fries and a milkshake.  (Okay, maybe all the time.)  Moderation is key – remember it and live by it. Even if you make a mistake, don’t beat yourself up.  In time, you will be making healthy choices regularly and wonder how you got along before.

 

What is coming out of your mouth:  No, I’m not talking about tossing your cookies.  I am talking about what you say about yourself, your goals, judging others, or judging yourself so harshly.  There used to be a SNL sketch with the guy talking to himself in the mirror before and after each show he did.  It was a hilarious sketch but we should stop to check ourselves out in the mirror and tell ourselves how awesome we are on a regular basis.  Even if it’s once a day, remind yourself how powerful you are.  This will help set the tone in your day and help keep your mind focused on your goals.  It also will help others around you who may have a terse word about someone else.  Planting that seed of positivity may help them second guess their accusation that is about to fly from their mouth.

 

Your health professional:  If you don’t presently have a health professional or see one regularly, you need to take care of that.  Women especially need to take their health seriously from a young age.  You need to see your primary care physician each year to make sure from top to bottom you are healthy.  This is more than just stepping on the scale.  They should run routine blood tests to rule out any other issues going on so you are ahead of the game.  Furthermore, it is most important that this person actually listens to you and respects you as a human being.  If you feel they are being condescending, find someone else.  Talk to your friends and loved ones who can suggest someone great.  They should be there encouraging you, not making you feel bad because you don’t fit in their textbook ideals.  The other doctor a woman should have is a gynecologist you can trust.  Your sexual health plays a key role in your overall health. Even if you aren’t sexually active, they will help keep you aware of what’s going on if anything changes or they find a lump in your breast.  Prevention is your best friend.

 

Your physical activity:  It really is as simple as that.  What are you doing to get active and stay active?  Realistic weight loss, as in losing inches and body fat takes time.  Pace yourself, work smart, and remember to have fun.  If it’s not fun you will not stick with it.  It’s that simple.  Take the stairs, park farther from the store, do squats at your desk, keep free weights at your desk – whatever you can fit in your life.  Don’t forget to add weight lifting to your routine.  A lot of people leave it out because they are scared to gain muscle mass.  You can’t get toned through cardio alone, or diet and cardio alone.  I’m sure Michelle Obama lifts free weights to maintain her awesome arms.  Start small and stay motivated.  Get some friends together to stay accountable for each other.  If you do decide to join a gym, make an action plan to be there 2-3 times a week.  You can do this.

 

Fitness can be a hard thing to navigate through, especially with the clique’ish fads, juicers, and the F word (fat) being thrown around like a weapon.  What is most important is how you feel about yourself, your health and your happiness.  Anyone can poke and prod their bodies just to appear thinner but at what cost?  Your health is most important.  Safe guard it,  and prosper.

 

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My general workout attire.  It’s from my, “I could care less about expensive fitness clothing” collection.

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I use the 5lbs weights with some cardio routines.  IMG_4533
I use the 10lbs weights with squats, lunges, and all upper body routines.