Category Archives: Fit Tips

How to master your resolutions this year.

It’s a brand new year, and I am sure you have some resolutions for 2016. We all want to improve our lives; we want to be healthier, happier and fitter this year. But most of us don’t stick to our resolutions for long; we easily get discouraged and give up far too quickly. I hope I can encourage you to stick to them and achieve those resolutions this year, by showing you how you can accomplish your goals in a simpler way. Even hard to accomplish tasks can be made easier when broken down into smaller, easier to handle changes. Let’s make this the year for a new and improved you. I hope to give you some advice that should help you achieve your objectives.image

First I would like you to see your resolutions as goals you have for this year. Make a list of your goals from most important to least. Don’t make your goals too broad; you need to narrow down your goal into achievable objectives. Don’t have a goal to eat healthier, break it up into several reachable targets. One could be to drink more water, another would be to eat less sugar. You may have a long list but make only one change or goal for each aim on your list.

Your list may look something like this.

  • I want to exercise once a week
  • I want to drink eight glasses of water a day
  • I want to exercise twice a week
  • I want to eat less sugar
  • I want to exercise three times a week
  • I want to only drink one soda a week
  • I want to keep a list of calories I consume
  • I want to make meals that are healthy for my family
  • I want to spend more time with my family

Your list can end up pretty long. The important thing is to make your goals small enough that you can accomplish them easily. Now put dates on them, you are only going to work on one new goal at a time. This makes it easier to stick to the changes you want, you will be less likely to burn out and give up.

I suggest doing one new goal for at least a week before you add on another one. You want to make the first goal a habit before you add on the next goal. You may need to have two weeks for one goal and less for another it all depends on how tough you make your goals. I suggest you make them as easy as you can, this will go a long way in helping you stick to your goals. If you have trouble with one goal don’t stop and give up just give it some more time, the important thing is to be persistent.

Your list should look something like this now

  • January 4th – I want to exercise once a week
  • January 11th – I want to drink eight glasses of water a day
  • January 18th – I want to exercise twice a week
  • January 25th – I want to eat less sugar
  • February 1st – I want to exercise three times a week
  • February 15th – I want to drink only one soda a week
  • February 22nd – I want to keep a list of calories I consume and activity
  • March 7th – I want to make healthy meals for my family
  • March 21st I want to spend more time with my family

After you have made your list, put it up where you’ll see it daily. You should make more than one copy of your list and if you put a copy of it on your phone or computer, you can even set them up to send you reminders of which goals you are reaching to accomplish. Highlight the ones you are currently working on. I would suggest that you also give a copy to a friend, who will help you stick to your new goals. Remember this still won’t be easy but it will be easier than trying to do it all of them at once. It will take a lot of work and diligence on your side, but remember you are worth all the effort you put into it. Make this the year for the new you.

It’s so much easier to make one small change at a time. We can make it a habit before we move on down our list to the next goal, while still doing the previous goals. You will be on the road to success and not failure.

Tips on How to Stay Fit This Holiday Season

Here we are again, its Christmas already, with all the trims and fixings. We love the holidays and all the gatherings with Family and friends. Lets not forget the food we love that comes also .IMG_20151215_143238

If you are like me, I worry that if I enjoy it all, than I will set back my fitness goals. I have learned a few things that have helped me; they may also help you out as well.

The key is not to overindulge or to deprive yourself, either one of these will lead us to fail. We need to try and balance our diet and activity levels. If we can do this right we can get through this season without sacrificing our health or adding on any unwanted weight. Make sure that you are active enough for the amount of food you eat. This is another time it would really help us to use something that tracks and counts the calories we eat and our activities. There are many that you can use on your phone, tablet or computer, which are usually free.

Remember it’s all good in moderation.

Don’t forget about calories you drink, they add up quickly. If you really want that holiday special coffee than buy the smallest size you can. The shakes that are so hard to pass up , go ahead and get it but buy the small, enjoy it, but don’t get one each week, try to only get one for the whole season.

We need to try and keep are holiday splurges to the holiday parties and family gathering. If we indulge all month then we will fail, if you fail but hold it to Christmas day than it will still be a win. I don’t know about you but I don’t think I could eat enough in one day to gain weight.

Before you go to that party eat something healthy, this will help you not to be hungry and eat everything you see. Holiday favorites seem to be high-calorie foods, so only eat what you love. If you try something and don’t love it than don’t eat it, I want to use my splurge for those things I really love. Don’t you? For me it’s my Grandma’s fudge. So if you are the host of the party then send the leftovers home with your guests, if you are the guest then leave it with the host. If you don’t have it in your refrigerator than you can’t eat it, right. This will go a long way in helping you stay on track this year.

Start your meals with a salad and a full glass of water; this will help you to eat less of the high-calorie foods we all love, so you’ll take smaller portions of those foods. And also start your dessert with a full glass of water and take only half or share it with someone. Try and keep 80% of your diet healthy.

We need to remain as active as possible.You can try other forms of exercise if you can’t find the time to do your regular workouts. Park at the back of the parking lot, walk around the mall before you shop. Take the dog for a walk, see if your family will join you, challenge your children to a WII championship, have a kickball game, be creative ,try and get the whole family involved. The more we move the better.

So take the worry out of the celebration this  Christmas  and have fun; enjoy your time with family and friends. If you do your best to do all in moderation than you will come through it with only wonderful memories made with family and friends, and no need to worry about losing weight.

Philippians 4:5

” Let your moderation be known unto all men. The Lord is at hand.”

How to run safer in the dark this winter.

Now that daylight is shorter we find ourselves running in the dark more .We need to do all we can to best ensure our safety, as we try and keep up with our goals this winter. Last year was our first year that we ran all winter, the year before we ran on the treadmill and on weekends, during the warmest part of the day.

During this past year we learned a few things that could help you if you chose to run in the evenings as we do.

First you need to pick a good safe place to run, look for sidewalks or wide shoulder on the roads. Try not to pick areas with too much or too little traffic. You should also be familiar with the area, I wouldn’t suggest running where you haven’t first run in daylight hours. One very important part of being safe is to be cautious and not put yourself into a dangerous situation if you can help it. Little things really can help keep you safe.

You should have a cell phone with you and also let someone know where you plan on running. Stay alert to what is happening around you. It is up to you to keep yourself safe, you can’t depend on others to do it for you. If you have a Timex Ironman One GPS+ watch, that would be awesome so your angel can watch your run and know where you are and when you’re done with your run.IMG_20151211_111616

I also think it is best to leave your music home when its dark, weather its in the morning or evening. You can better be aware of what is going on around you, which is the best way to be safe.FB_IMG_1437744324667

Having a running buddy goes a long way in keeping both of you safe. So if at all possible run with someone, there is safety in numbers. This is also a great time to run with your four legged buddies as they would love it and they won’t be over heated. They would also be a good deterrent from trouble that could come without tires.FB_IMG_1437745090560

It is best to run toward the traffic as you can see all traffic before it reaches you. This feels awkward at first but really is the better way to run. I like the fact that all the traffic which will come closest to me will be seen well before it gets close. So if I need to move, I can move over well before they are close enough to cause any trouble with the safety of my run.IMG_20151211_111730

Make sure you wear light colored clothes, with as much reflective gear as you can. We have head lamps that we run with, they help us to see the sidewalks and roads so we won’t trip as much; I seem to do that far too often. They also help you to be seen by the drivers on the road. We run with our dogs and they have leashes that are reflective, we also have some that light up. The key is to make sure you are seen by all on the road.FB_IMG_1437744916860

We also use some Asics vests that are bright yellow with reflective strips on them , as well as some lights that will blink slowly or fast or just stay on.

Check out these reflective sock they are to cool and there is a sale right now.

The Noxgear is really awesome check out their Holiday Sale $20 of each item

I hope this has been some help to you, Be save and be active.

Proverbs 18:10

The name of the Lord is a strong tower; the righteous runneth into it, and is sake.

Friday Fit Tip – Have you tried apple chips? They are so much better than chips or candy.


Friday Fit Tip – Have you tried apple chips? They are so much better than chips or candy.

One way to help you not snack on all the wrong things is to have better options ready. So when that snack attack comes you have what you need to quench it before you fall into temptation and reach for that ice cream or candy bar.

I have started to make some apple cinnamon chips that are so good you will think you are splurging. You may also have to hide some as everyone will like then, and they’ll disappear faster than you can make them it seems.

You will need

  • ApplesIMG_20151020_092511
  • Cinnamon
  • NutmegIMG_20151020_092944
  • Wash your apples, than slice them. I used my apple peeler; slicer and corer as it gets the job done really fast with uniform size.IMG_20151020_092548IMG_20151020_092746
  • In a small bowl mix together 2 teaspoons cinnamon and ½ teaspoon nutmeg. You should have enough to make quite a few if you want or you can save the cinnamon mix for next time.IMG_20151020_092954
  • Now put your apples into a big bowl and sprinkle them with your cinnamon/ nutmeg mixture and stir until all apples are coated with the cinnamon mixture.IMG_20151020_093149IMG_20151020_093236
  • Next put them on the trays of your dehydrator and follow the directions for your dehydrator in order to prepare them correctly.IMG_20151020_093430
  • Or you can cook them in your oven set at around 160 degrees and cook them until they are dried and crispy.IMG_20151020_095732IMG_20151021_111041
  • Store them in an airtight container after they are cooled completely.IMG_20151021_111435

My children loved these so much that they emptied the top layer of the dehydrator before they were done. I am sure these will be loved by all who try them; you truly can’t eat just one.

Psalms 17:8

Keep me as the apple of your eye, hide me in the shadow of your wings.

FRIDAY FIT TIP – How much protein do you really need?

Protein is so very important to all areas of your healthy life; I was very surprised to find out just how essential it really is. I knew that it was significant but after I found out that I wasn’t eating enough protein, I increased my protein and saw a lot of improvements in so many areas. Just to name a few, I had more energy, I noticed I was getting stronger and I wasn’t as tired as I used to be.

Protein helps maintain, build and repair muscle. Proteins are the building blocks of our bodies, they make new cells. They make the cells in our hair, nails, muscles, tendons, skin and organs. It also helps with burning fat and reducing hunger which will help with losing weight or maintaining that weight loss.

So what do you think? Is protein key to your health? Should we try and make sure that we are eating the right amounts? I think it is very critical, because if we aren’t getting the right amounts our health will suffer.

Your protein needs depend on your activity levels and what you want to accomplish with your health and fitness or weight loss goals.

An average sedate adult male or female would need to consume from 0.5 –0.7 for each pound of body weight. If you are overweight and trying to lose weight than use the weight that you are aiming to reach.

So if you do exercise some than you need to be eating from 0.8 – 1 g for each pound of body weight.

If you are a female trying to build muscle, tone or maintain muscle than you require from 1 – 1.2 g for each pound of body weight.

If you are a male trying to build muscle, tone or maintain muscle than you require from 1 – 1.5g for each pound of body weight.

And children need about 1g for each pound of body weight but if they are active as most children are they may need more, I suggest you talk to your family doctor to make sure that your children are eating enough protein as they are building their bodies daily.

  • Some sources of protein are
  • Greek Yogurt                     23 g for each 8 oz.
  • Cottage cheese                                14 g for each ½ cup
  • Swiss cheese                     8 g for each 1 oz.
  • Milk 2 %                               8 g for each Cup
  • Soymilk                                                8 g for each Cup
  • Eggs                                       6 g for each Egg
  • Steak                                     23 g for each 3 oz.
  • Ground beef                      18 g for each 3oz.
  • Chicken breast                  24 g for each 3oz.
  • Turkey                                  24 g for each 3oz.
  • Tuna                                      25 g for each 3oz.
  • Salmon                                 23 g for each 3oz.
  • Halibut                                  23 for each 3oz.
  • Tilapia                                   21 g for each 3oz.
  • Sardines                               21 g for each 3oz.
  • Navy beans                        20 g for each Cup
  • Lentils                                   13 g for each ¼ cup
  • Peanut butter                   6 g for each 2 oz.
  • Tofu                                       12 g for each 3 oz.
  • Wheat germ                       6 g for each 1 oz.
  • Quinoa                                 8 g for each cup
  • Chia seed                            3 g for each TablespoonIMG_20151016_200320

And there are many more you would get tired of reading if I listed any more. Try and get your protein from lean low fat options.

Here are some links so you can be better informed about this, I don’t think you can be too informed. After all it is your body and health. Hope this has been helpful to someone. 

Proverbs 27:27

And thou shalt have goats milk enough for thy food, for the food of thy household, and for the maintenance for thy maidens.