I walked into the gym feeling the way maybe a 30 year old would feel on the first day back to school – collage, teacher, desk, notebook… got it. Gym, treadmill, weights, machines… got it, now what? I’ll have to admit I was ready to post this first workout like a champ from the fitness center, but something changed the moment I walked into the gym. For what it’s worth I laughed when I did an about face. I didn’t even fake like I left something in my car or got a sudden stomach bug, I just laughed like I had lost my mind and walked out.
Needless to say this lead me to the perfect beginning place, a quiet empty space in which I had nowhere to go but up, literally. The stairwell! We’re currently living in a 19 story high-rise building that has a small gym and also an inviting set of steps that has become my new best friend.
Reasons I love stairs
1. You’re going somewhere (no thanks to you treadmills).
2. It’s super for the legs without destroying your knees or lower back.
3. You can vary the workout! I’ll sprint up one flight for cardio, skip a step with slow movements for a butt burn or stay on my toes for a calf tightening.
4. Nobody is standing there waiting for you to finish so they can do it.
So this week my physical challenge to you is to find stairs. The local school stadium, a nearby hotel, the mall, the park, etc. they’re out there, just look! If you live in a cow town and the only steps you have are the 6 leading up to the library, use them! I’ve also taken every chance to use stairs even when there’s an escalator or elevator available. If you want an extra challenge, incorporate some movements at the bottom or top of the climb. I did this in an airport back in Da Nang, Vietnam (while waiting for my flight to Ho Chi Minh) .
Food, we gotta eat! This subject is tricky since it seems these day there are uncountable amounts of diets, ideas and theories. None of that, too much of this, avoid those, eat that but only if it’s prepared this way…. it’s endless! I’m going to keep it general this week and invite you into the world of portion control. No matter what your diet might be, let’s pay attention to the quantity.
Just because they’re organic, whole grain, sugar free and tasteless (not a typo) doesn’t mean you should eat them by the buckets. If it’s 100 calories per serving and 10 pieces is a serving and there’s 6 servings per container, guess what… if you sit and watch Netflix while finishing the box of your “healthy” snack, you’ve consumed a solid amount of your daily caloric intake. A trainer once told me, “just because it’s a gluten free donut doesn’t mean it’s not a donut”. (This was after I was trying to justify my dairy free frozen treat).
Here’s a prime example – I found an “all natural vanilla” because it appears innocent and sounds like a decent choice (I know ice cream shouldn’t really be in a “diet” but for those of you who like your desserts, this is for you). Let’s look at the label:
Without even analyzing the actual “nutrition facts”, start by looking at the serving size. It’s an itty bitty 1/2 cup. Not a bowl, not even a coffee cup size but a half of a measured cup. If you’re not a baker, go get a real measuring device and see what your serving of ice cream really looks like. Then look at the label again, 12 servings!! So if you finish this dandy container over the weekend, you’ve consumed 1,560 calories – 720 of those are from fat and 168 grams of sugar! Thats 6x the amount of sugar you’re generally supposed to max out at per day… total! (You should gasp in disbelief here).
Point is, be aware of what you’re eating. Put a proper portion (or less) on your plate, then enjoy. Don’t invite the temptation for just a few more. This especially includes eating out. Try ordering your meal with a to-go box. If you feel like a nerd doing this, just remind yourself that whoever is judging you is either A- jealous that they don’t have the willpower or B- impressed that you do. When the dish comes, keep a healthy portion on your plate and put the rest in the box for later. DO NOT go for the doggy bag while in the restaurant, you’re not starving nor will your leftovers dissolve before getting to finish them. You can do it!
This weeks HOMEWORK:
1. Snap a photo of your beautiful self. This will be the “starting” photo of our journey. In a swimsuit, your undies, a mini dress, a speedo, birthday suit, whatever… this is for you!
2. Take 3 minutes of your day (today) and record the following. We will use this as a simple guide to gage improvement. Every 2 weeks, we’ll do it again to see how amazing our endurance can increase with a little effort.
Set a timer for 1 minute and count how many pushups you can do. Then again for squats and burpees. Even if you do 4 and the rest for 30 seconds and do 4 more, just keep attempting for the entire 2 minutes. Write it down and store away with that glorious photo you just took.
3. Embrace full awareness of everything that goes into your mouth… No handfuls, quick bites or food straight from the container. Please measure, save leftovers and consume only what’s needed.
This week I’ll be repeating these two phrases when I feel tempted to either skip a workout or eat just a little more:
-everyone works out when they want to, determined people do it even when they don’t want to!
-a moment on the lips is a month on the hips 😬
Have a super week!
Please note, I am not a doctor, nutritionist, personal trainer, life coach or any other label that would give the idea that I’ve been properly trained in the world of food and fitness. I’m just a girl who loves both subjects that’s willing to share my ideas along the journey.