Sarah's Fit Blog


Just a quick rant…

Posted in Eat,Family,Fitness,Friends,Learn,Live by Sarah on January 18, 2013

I’m not a nutritionist. I’m not a paleo fanatic. I’m not even a very good cook. I’m just a lady who likes to run far up mountain trails and sit on top of rocks and think. I had an epiphany this morning that really upset me, so excuse me while I vent.

Owe it to God, or science, or whatever you believe in, but it’s not a coincidence that eating foods grown from the ground replenish your body with vitamins and minerals that are vital for survival or that meat and poultry contain nutrients as well. When you eat pre packaged ‘diet’ foods, you’re basically saying “yes monopolist manufacturers, your assumption that I will put anything into my body in hopes of losing weight because I have an unrealistic expectation with how my body should look and therefore have poor self-image, so here, get rich off of my hard-earned money at the cost of my vulnerability”. And if you are eating manufactured foods with absolutely no nutritional value, I’ll assume that common sense has been drowned out by society making you believe that the reason you should eat this is because it tastes good. I’m not pointing fingers or judging. I’ve been there. I still eat awful foods on occasion. Yeah, they’re good, but they aren’t helping my body one bit. It’s only emotionally rewarding for that moment, but then you instantly feel like a failure. This is no way to live and I am tired of it! Since when did eating fruits, vegetables, meats, seeds and nuts become considered deprivation?!? These are amazing fuel sources that are here for you to eat.

fruits_veggies_fish_and_nuts

Ignorance is my biggest pet peeve. And the saying ‘ignorance is bliss’ is the most sorry ass thing I have ever heard in my life! Is obesity blissful? How about diabetes? Come on.

The_Ten_Major_Food_Companies

Put down your self-help book, flush your anti depressants down the toilet, get up off the couch and go run around the block. It might be uncomfortable, but something magical will occur during and afterwards: it’s called feeling alive! Your heart will pump faster, your skin will glow, your blood with be replenished with oxygen, you’ll even produce your own endorphins….same thing those anti-depressant pills are supposed to do. Most likely you’ll be pretty damned proud of yourself! Of all the rules, laws, influences and responsibilities, this is the one area of your life in which you are in complete control. Own it!

alive

I know this sounds harsh, but out of all the people in this world, there are very few people who truly care for you. The corporations don’t give a damn about you, or your family and friends. They are just trying to make a dollar. So recognize those who are most important in your life, hold on to them tight, care for them, help them feel good about themselves, and make sure you are one of them.

Now go run around the block and plan your garden for the upcoming season and then when you’re done, treat yourself to an apple 🙂

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Whole30 Finished, but still going strong!

Posted in Eat,Learn,Live by Sarah on September 11, 2012

I did it! I completed the Whole 30! Now that I have time to sit down and give you all a recap, let me first say that just because I completed the 30 days, does not mean that I am done. Not just because it was such a great experience, but mainly because I’m scared to go back to eating the foods I used to eat from what I have learned about them.
I thought I knew a lot about nutrition: fruits and veggies are good, sugar is bad, eat dairy for calcium, grains and beans for fiber, and avoid fried foods. I guess you could say I was half way there. It’s incredible how many people are completely oblivious to any of my former beliefs, but I know have it narrowed down to a more ideal way of eating….for myself. Rather than rant on about what a breakthrough I had, I’ll give a quick list of the things I personally learned while on Whole 30 (if you haven’t noticed yet, I love lists and my blog is filled with them. It’s a Virgo thing) I am gong to be straightforward, but if you need more information, feel free to google around, you will find more than enough to back me up.

Here is what I learned during my Whole30:

  • The best time to experiment with Whole 30 is in late Summer, aka harvest season!
  • The not-so-ideal time to experiment with Whole30 is while you are training for a marathon. It’s possible, but tricky to keep your energy and performance on par.
  • I was right, fruit is good. All fruit. All shapes, sizes, colors, textures and flavors. The darker and thin skinned, the better (think blueberries)!
  • Right again, veggies are good, Except peas, and the vegetable formally known as corn. That genetically modified crap is in everything!! This is why you need to learn to not only read labels, but to identify all ingredients.
  • I know why the fat lady farts. Legumes contain lectin which cause inflammation, and disrupt your digestive system. Hold the beans.
  • Eliminating soy cured months and months of cramping prior to Whole30. Soybeans naturally contain the phytoestrogens (plant estrogens) known as isoflavones. There have been mixed results in studies investigating specific health benefits of isoflavones, but some studies link isoflavones to thyroid problems and hormonal distractions such as menopause and lower testosterone. Stay away from soy.
  • Wheat contains lectins (mentioned earlier) and gluten. Gluten compromises calcium saturation, vitamin D3 levels, thyroid problems and bone defects. Celiac disease (an autoimmune disorder of the small intestine) is on the rise. Hmmm, wonder why? Wheat is another genetically modified mess.
  • Sugar is in almost everything!! I am still learning how to identify sugar and it’s various disguised names. The only ones I have memorized are: sugar (duh!) brown sugar, corn syrup, fructose, high fructose corn syrup, dextrose, fruit juice concentrate, honey, lactose, maltodextrine, molasses, sorbitol, sucrose. That is just the surface…and that scares me.
  • Dairy is filled with sugar and hormones, and it provokes an inflammatory response in the gut, which can adversely effect how you digest and absorb not just dairy products, but all your food. Many of us are lactose intolerant, but have no idea (ffffart) kinda like me.
  • Coconut oil is a great cooking oil, and moisturizer. And it smells oh so yummy!
  • Olive Oil is an ideal cooking oil and doesn’t heat too fast.
  • Yams are probably the best pre-race carbohydrate you can find!
  • Almond butter is (dare I say it) just as tasty as peanut butter.
  • Pistachios are just as wonderful to snack on as nutrient deficient chips.
  • I learned to re-hate coffee because the only way to drink it was black, so I traded it for green tea.
  • I learned that there is a lot more going on behind the scenes in our food industry than we will ever know, it’s frightening really. So for me, the fewer ingredients, the better.

Day 6

Posted in Eat,Learn,Live by Sarah on August 17, 2012

Here I am wrapping up my first week of Whole30 and I feel great! I know the negative side effects are going to start next week, but I am prepared. I have felt a little low on energy, but it’s because I have not been taking in enough carbohydrates. I’ve found this to be very simple when chosing whole raw foods and that’s what I’ve mainly been resorting to: fruit, nuts, leftover meat from dinner. I need to start loading up on roots and tubers!

6:00am 5.8 mile trail run
9:00am Muscle Milk
12:00pm pumpkin seeds, mixed nuts
1:00pm tuna salad on greens with peppers and tomatoes
3:00pm mixed nuts
5:30pm greens with vinaigrette, carrots, sugar snap peas
6:30pm volleyball
8:30pm pork tenderloin, squash, zucchini, yams
10:30pm nectarine

My dinner was so yummy I had to snap a pic!

Day 1

Posted in Eat,Learn,Live by Sarah on August 10, 2012

Ta da! I’ve officially wrapped up Day 1 of my Whole30 journey!

I can’t say I feel as awesome as I expected, but it’s because the DOMS (delayed onset muscle soreness) going on in my legs today feels toxic! I need my early AM sweat session, but all I could do today was walk my dog for about 3 miles. Weak! That put me in a funk for the first part of the day. But I am very proud of myself for my discipline and staying on course. I was supposed to clean out my cupboards and refrigerator before this, but I went shopping last night and cleaned everything out today. I didn’t realize how much crap goes into the food we regularly eat. Speaking of which, I must state that I will NOT be giving up my precious Muscle Milk (a protein supplement drink that doesn’t contain any actual milk) or jerkys. Those are two things that are considered “no no’s” on Whole30, but I won’t exclude them from my diet. Peanut butter is what I will miss most, but I’d like to see how my body reacts to the elimination of a daily dose of at least 2 Tbs of the loveliness for 30 days. I’m scared for where this relationship will end up! You know what they say…if you love something, set it free…blah blah blah!

So here is how the day panned out:

7:45am- 45 minute walk with my dog (3 miles)
9:45am- a peach, 2 egg whites 1 whole egg, scrambled with a bit of shredded zucchini
1:00pm- salmon burger, baby greens salad with vinaigrette, carrots, qtr avacado
4:00pm- few slices beef jerky, handful of mixed nuts
5:45pm- 60 minute PlyoFLEX class
7:45pm- lemon pepper chicken, yams, an apple
9:00pm- a bite of my mom’s yummy dinner creation: zucchini with ground beef & marinara (yum!) I also had a few grapes and some watermelon

I also had tons of filtered water with lemon throughout the day, and green tea and some ibuprofen to help these lead legs. No too bad for the first day. I am prepared for tomorrow and so happy to have Day 1 in the books. Kitchen’s closed. Goodnight!

 

30 days

Posted in Eat,Learn,Live by Sarah on August 8, 2012

If you don’t know me personally, one thing I should mention about myself is that I am always up for a challenge. Usually when a person comes up to me seeking motivation, I am full of helpful tips and interested in hearing what their goals are. Usually I will encourage them to sign up for some sort of racing event. Personally, nothing gets my head in the game like laying out a detailed training regimen, tackling it each day and tracking my progress until race day. Motivation is everywhere nowadays, just hop on Pinterest, click on the Fitness category, take a ganger and the plethora of hardbodies and quotes and tell me you aren’t feeling even a little guilt for simply sitting down, let alone the motivation to get off your hiney!

Being in the fitness industry means not only being able to talk the talk, but to walk the walk. When I’m teaching a class, usually all eyes are on me, studying me, and sizing me up. Yeah I can run fast, lift heavy and endure insane amounts of lactic acid, but am I fueling my machine of a body as well as I can? No, I’m not. There is so much to learn about the mechanics, anatomy and kineseolgy of the human body and it’s reaction to exercise, but what I’ve been fascinated with most lately is how our bodies react to the food we eat; in general and individually.

Getting to the point, I have accepted a new challenge that will officially begin tomorrow. For the past week, I have been giving it a trial run to see how I will do and I’m now confident I can pull off the Whole30 Challenge. Here is a little bit more about it:

 

What is the Whole30®?

Certain food groups (like sugar, grains, dairy and legumes) could be having a negative impact on your health and fitness without you even realizing it. Are your energy levels inconsistent or non-existent? Do you have aches and pains that can’t be explained by over-use or injury? Are you having a hard time losing weight no matter how hard you try? Do you have some sort of condition (like skin issues, digestive ailments, seasonal allergies or fertility issues) that medication hasn’t helped? These symptoms may be directly related to the foods you eat – even the “healthy” stuff. So how do you know if (and how) these foods are affecting you?

Strip them from your diet completely. Cut out all the psychologically unhealthy, hormone-unbalancing, gut-disrupting, inflammatory food groups for a full 30 days. Let your body heal and recover from whatever effects those foods may be causing. Push the “reset” button with your metabolism, systemic inflammation, and the downstream effects of the food choices you’ve been making. Learn once and for all how the foods you’ve been eating are actually affecting your day to day life, and your long term health. The most important reason to keep reading?

This will change your life. We cannot possibly put enough emphasis on this simple fact – the next 30 days will change your life. It will change the way you think about food, it will change your tastes, it will change your habits and your cravings. It could, quite possibly, change the emotional relationship you have with food, and with your body. It has the potential to change the way you eat for the rest of your life. We know this because we did it, and tens of thousands of people have done it since, and it changed our lives (and their lives) in a very permanent fashion.

Eat real food – meat, seafood, eggs, tons of vegetables, some fruit, and plenty of good fats from fruits, oils, nuts and seeds. Exclude sugar, grains, legumes, dairy, white potatoes and alcohol (that’s that tough one for me!)

Another great way for me to stay motivated on track is a big word called “accountability” which is why I am stating this on my blog. I will post a photo tomorrow as I journey into Day 1. What I am really looking forward to is how this is going to help my digestive system and my skin, as those are the two main things I struggle with and  I believe it has a lot to do with my diet. As for today, I am going to have a farewell cookie, and then going shopping for everything I need.

If you are interested in joining me, you can get daily support for $14.95 by signing up for the challenge: https://daily.whole9life.com/signups/new

 

 

 

 

 

 

 

 

RAINBOW CHICKEN SALAD

Posted in Eat,Learn by Sarah on July 26, 2012

RAINBOW CHICKEN SALAD

Image
Prep Time: 15 minutes
Serves: 4-6

Ingredients

  • 2-3 lb. Organic Free-Range Chicken, Cooked
  • Green, Red, Yellow, Orange Bell Pepper
  • Celery
  • Jicama
  • Carrots
  • Green Onion
  • fate free or lite Mayonnaise 
  • Sea Salt & Coarse Ground Black Pepper
  • Oven-Roasted Pecans, Walnuts or Sliced Almonds

Optional Fruit Add-Ins

  • Purple Seedless Grapes, Sugar-Free Dried Cranberries, Green Apple, Raisins

Directions

1. Choose whatever method you prefer and cook the chicken. When making a chicken for the shredded meat (as opposed for the presentation), I use the pressure cooker. It’s done in 20 minutes.  Chop or shred chicken and place in a large mixing bowl.

2. Lay out nuts on parchment lined cookie sheet and oven roast at 350º F for 10 minutes or so. If using pecans or walnuts, you will chop once roasted and cooled.

3. Get a sharp knife and cutting board out and begin chopping all your veggies. I like to really bulk up the salad, so I use a lot of veggies. If using fruit, dice it up now as well. You decide how much you want to use. Throw veggies on top of the chicken.

4. To the chicken and veggies, plop two large dollops of mayonnaise on and mix. Add as much mayo as you desire. Season with salt and pepper to taste.

5. Finally serve and top with roasted nuts. Enjoy!

Stop it!

Posted in Learn,Live by Sarah on December 20, 2011

As Maria Robinson once said, “Nobody can go back and start a new beginning, but anyone can start today and make a new ending.”  Nothing could be closer to the truth.  But before you can begin this process of transformation you have to stop doing the things that have been holding you back.

Here are some ideas to get you started:

  1. Stop spending time with the wrong people. – Life is too short to spend time with people who suck the happiness out of you.  If someone wants you in their life, they’ll make room for you.  You shouldn’t have to fight for a spot.  Never, ever insist yourself to someone who continuously overlooks your worth.  And remember, it’s not the people that stand by your side when you’re at your best, but the ones who stand beside you when you’re at your worst that are your true friends.
  2. Stop running from your problems. – Face them head on.  No, it won’t be easy.  There is no person in the world capable of flawlessly handling every punch thrown at them.  We aren’t supposed to be able to instantly solve problems.  That’s not how we’re made.  In fact, we’re made to get upset, sad, hurt, stumble and fall.  Because that’s the whole purpose of living – to face problems, learn, adapt, and solve them over the course of time.  This is what ultimately molds us into the person we become.
  3. Stop lying to yourself. – You can lie to anyone else in the world, but you can’t lie to yourself.  Our lives improve only when we take chances, and the first and most difficult chance we can take is to be honest with ourselves.  Read The Road Less Traveled.
  4. Stop putting your own needs on the back burner. – The most painful thing is losing yourself in the process of loving someone too much, and forgetting that you are special too.  Yes, help others; but help yourself too.  If there was ever a moment to follow your passion and do something that matters to you, that moment is now.
  5. Stop trying to be someone you’re not. – One of the greatest challenges in life is being yourself in a world that’s trying to make you likeeveryone else.  Someone will always be prettier, someone will always be smarter, someone will always be younger, but they will never be you.  Don’t change so people will like you.  Be yourself and the right people will love the real you.
  6. Stop trying to hold onto the past. – You can’t start the next chapter of your life if you keep re-reading your last one.
  7. Stop being scared to make a mistake. – Doing something and getting it wrong is at least ten times more productive than doing nothing.  Every success has a trail of failures behind it, and every failure is leading towards success.  You end up regretting the things you did NOT do far more than the things you did.
  8. Stop berating yourself for old mistakes. – We may love the wrong person and cry about the wrong things, but no matter how things go wrong, one thing is for sure, mistakes help us find the person and things that are right for us.  We all make mistakes, have struggles, and even regret things in our past.  But you are not your mistakes, you are not your struggles, and you are here NOW with the power to shape your day and your future.  Every single thing that has ever happened in your life is preparing you for a moment that is yet to come.
  9. Stop trying to buy happiness. – Many of the things we desire are expensive.  But the truth is, the things that really satisfy us are totally free – love, laughter and working on our passions.
  10. Stop exclusively looking to others for happiness. – If you’re not happy with who you are on the inside, you won’t be happy in a long-term relationship with anyone else either.  You have to create stability in your own life first before you can share it with someone else.  Read Stumbling on Happiness.
  11. Stop being idle. – Don’t think too much or you’ll create a problem that wasn’t even there in the first place.  Evaluate situations and take decisive action.  You cannot change what you refuse to confront.  Making progress involves risk.  Period!  You can’t make it to second base with your foot on first.
  12. Stop thinking you’re not ready. – Nobody ever feels 100% ready when an opportunity arises.  Because most great opportunities in life force us to grow beyond our comfort zones, which means we won’t feel totally comfortable at first.
  13. Stop getting involved in relationships for the wrong reasons. – Relationships must be chosen wisely.  It’s better to be alone than to be in bad company.  There’s no need to rush.  If something is meant to be, it will happen – in the right time, with the right person, and for the best reason. Fall in love when you’re ready, not when you’re lonely.
  14. Stop rejecting new relationships just because old ones didn’t work. – In life you’ll realize that there is a purpose for everyone you meet.  Some will test you, some will use you and some will teach you.  But most importantly, some will bring out the best in you.
  15. Stop trying to compete against everyone else. – Don’t worry about what others doing better than you.  Concentrate on beating your own records every day.  Success is a battle between YOU and YOURSELF only.
  16. Stop being jealous of others. – Jealousy is the art of counting someone else’s blessings instead of your own.  Ask yourself this:  “What’s something I have that everyone wants?”
  17. Stop complaining and feeling sorry for yourself. – Life’s curveballs are thrown for a reason – to shift your path in a direction that is meant for you.  You may not see or understand everything the moment it happens, and it may be tough.  But reflect back on those negative curveballs thrown at you in the past.  You’ll often see that eventually they led you to a better place, person, state of mind, or situation.  So smile!  Let everyone know that today you are a lot stronger than you were yesterday, and you will be.
  18. Stop holding grudges. – Don’t live your life with hate in your heart.  You will end up hurting yourself more than the people you hate.  Forgiveness is not saying, “What you did to me is okay.”  It is saying, “I’m not going to let what you did to me ruin my happiness forever.”  Forgiveness is the answer… let go, find peace, liberate yourself!  And remember, forgiveness is not just for other people, it’s for you too.  If you must, forgive yourself, move on and try to do better next time.
  19. Stop letting others bring you down to their level. – Refuse to lower your standards to accommodate those who refuse to raise theirs.
  20. Stop wasting time explaining yourself to others. – Your friends don’t need it and your enemies won’t believe it anyway.  Just do what you know in your heart is right.
  21. Stop doing the same things over and over without taking a break. – The time to take a deep breath is when you don’t have time for it.  If you keep doing what you’re doing, you’ll keep getting what you’re getting.  Sometimes you need to distance yourself to see things clearly.
  22. Stop overlooking the beauty of small moments. – Enjoy the little things, because one day you may look back and discover they were the big things.  The best portion of your life will be the small, nameless moments you spend smiling with someone who matters to you.
  23. Stop trying to make things perfect. – The real world doesn’t reward perfectionists, it rewards people who get things done.  Read Getting Things Done.
  24. Stop following the path of least resistance. – Life is not easy, especially when you plan on achieving something worthwhile.  Don’t take the easy way out.  Do something extraordinary.
  25. Stop acting like everything is fine if it isn’t. – It’s okay to fall apart for a little while.  You don’t always have to pretend to be strong, and there is no need to constantly prove that everything is going well.  You shouldn’t be concerned with what other people are thinking either – cry if you need to – it’s healthy to shed your tears.  The sooner you do, the sooner you will be able to smile again.
  26. Stop blaming others for your troubles. – The extent to which you can achieve your dreams depends on the extent to which you take responsibility for your life.  When you blame others for what you’re going through, you deny responsibility – you give others power over that part of your life.
  27. Stop trying to be everything to everyone. – Doing so is impossible, and trying will only burn you out.  But making one person smile CAN change the world.  Maybe not the whole world, but their world.  So narrow your focus.
  28. Stop worrying so much. – Worry will not strip tomorrow of its burdens, it will strip today of its joy.  One way to check if something is worth mulling over is to ask yourself this question: “Will this matter in one year’s time?  Three years?  Five years?”  If not, then it’s not worth worrying about.
  29. Stop focusing on what you don’t want to happen. – Focus on what you do want to happen.  Positive thinking is at the forefront of every great success story.  If you awake every morning with the thought that something wonderful will happen in your life today, and you pay close attention, you’ll often find that you’re right.
  30. Stop being ungrateful. – No matter how good or bad you have it, wake up each day thankful for your life.  Someone somewhere else is desperately fighting for theirs.  Instead of thinking about what you’re missing, try thinking about what you have that everyone else is missing.

Waste not, want not.

Posted in Learn,Live by Sarah on November 21, 2011

I came across this photo today and can’t believe I haven’t seen it before. Let this be a public service announcement to everyone.

Body Fat

Posted in Learn by Sarah on November 14, 2011

Today begins a new week! 12 more days until the vacation begins! I hope you know that at the tail end of a physical challenge is typically the least productive in terms of numbers, so I refuse to hold on to any of the hype that marketers would like us to believe. I have worked very hard these past three weeks and will continue to do so; however, I know that it is unrealistic to expect a huge change in body composition. The reward is in feeling healthy and strong, which I absolutely do! I feel leaner and am so happy with my ability to overcome the cravings that hit hard this time of year. This weekend did prove to be a big one…it was my husband and my mom’s birthday celebrations, so we went out to dinner and I splurged on a delicious Japanese dinner and cupcakes afterwards! This football Sunday I went ahead and did a gracious swan dive into the chips and salsa. But they were blue corn with flax seeds and organic salsa. The calorie content was still there, but at least I tried a little.

 My body fat has gone down to 22% and if I measure it again in 12 days and it is the same, I am fine with that. Here’s a little did bit on Body Fat and a useful chart:

Your body fat percentage is simply the percentage of fat your body contains.  If you are 150 pounds and 10% fat, it  means that your body consists of 15 pounds fat and 135 pounds lean body mass (bone, muscle, organ tissue, blood and everything else).

Here are my top 3 forms of measuring body fat:

1) Skin Fold Caliper

The “skin fold” method measures your body fat percentage by pinching your fat with your fingers then measuring the thickness with a body fat caliper. The reading is given in millimeters, which you compare to a chart with age and gender to arrive at your body fat percentage.
Upside

  • Accurate
  • Dependable (when skilled at measuring)
  • Repeatable

Downside

  • Variability of measurement (same exact spot needs to used each time)
  • More than one-site test requires a skilled fitness professional (I’ve done these thousands of times!)
  • For people 35+ pounds overweight, fat may not fit within caliper, so it’s less accurate

Bottom Line
Skin Fold is hands down the most effective, accurate, practical method to measure and track your body fat percentage.

2) Bioelectric Impedance Analysis (BIA)

BIA determines the electrical impedance, or opposition to the flow of an electric current through the body. Muscle has high water content, and is highly conductive, while fat has lower water content and is not highly conductive. Based on the strength of the impedance along with height and weight metrics, the BIA scale will estimate fat-free body mass and body fat percentage.

Many consumer weight scales like Tanita Body Fat Monitor Scale also come with BIA capabilities, and there are others that require holding the BIA device in your hands. Because the BIA test is based on body water balance, your state of hydration can impact the level of accuracy.

Upside

  • Very easy to administer
  • Inexpensive (most weight scales around $50 or even less have BIA)

Downside

  • Questionable Accuracy
  • Variability of results dependent on hydration level

Bottom line
If you can’t use calipers, this is a far second option. If you have a high body fat percentage (calipers can’t fit around your fat pinch), or you have 35+ pounds to lose, start with BIA, then move to calipers. BIA readings for those with low body fat tend to be completely inaccurate.

3) Hydrostatic Weighing

This method is considered the “Gold Standard” (+/- 1.5% error) of body fat measurement that requires being submerged in a specialized tank of water. Because bone and muscle are more dense than water, a person with a larger percentage of fat free mass will weigh more in the water and have a lower percent body fat. Conversely, a large amount of fat mass will make the body lighter in water and have a higher percent body fat.

Accuracy of the reading is contingent upon blowing all the air out of the lungs during pretest screening. The test takes about 20-30 minutes, costs around $100-150, and is available at research labs, universities, or hospitals.

Upside

  • Very accurate, considered Gold Standard

Downside

  • Impractical
  • Expensive
  • Not repeatable (unless you liked repeatedly getting dunked in a tank and spending $150)

Bottom Line
If you are extremely curious to get the most accurate measure of your body fat percentage, or you are a bodybuilder, or fitness model tracking your progress, Hydrostatic Weighing may make sense. Otherwise, it’s far too impractical.

A certain amount of fat is essential to bodily functions.  Fat regulates body temperature, cushions and insulates organs and tissues and is the main form of the body’s energy storage.  The following table describes body fat ranges and their associated categories:

*General Body Fat Percentage Categories

Classification Women (% fat) Men (% fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% plus 25% plus
*American Council on Exercise

Half way there…16 more days!

Posted in Learn by Sarah on November 10, 2011

Hi followers, I deeply apologize for slacking on the daily updates. I have had a whirlwind of opportunities and obstacles thrown at me and I simply have not had time to write everyday. Quality is important and I typically set aside at least 30 minutes to blog, but have not had a solid half hour to get in my zone. Sorry! BUT on a lighter note, I AM HALF WAY THERE and right on track! I have just 16 days until I hop on that plane to California! I had a dream the other day that we missed our flight…that’s how you know you are getting anxious! The scale read 136 this morning and I am feeling stronger and leaner. Body fat percentage will be posted tomorrow along with an article about it. Everything that has been going on makes me forget to eat on time, but never too far off. Exercise has never been a problem…in fact, it’s my part-time job, so no failures to report in that category. I have been busting my ass as usual. My goal is to eat 6 small balanced meals a day, but if I can get 5 in, I am content and it keeps my metabolism and blood sugar balanced. That edamame is still what’s keeping me from swan diving into a bag of tortilla chips! I’ll bet california has some awesome Mexican food…there I go daydreaming of food…must be time to eat. That chicken breast and red bell peppers are calling me!

I have been so blessed these past couple of months with success in sharing my passion for fitness and motivation. If you are reading this right now, that means that you are a part of it and I owe you a BIG thank you! If you work hard, keep faith, don’t sweat the small stuff and accept difficult times as learning opportunities, you will be surprised at how much you can achieve. Stay strong my friends!

How many of you read inspirational, motivational books? Read up and learn! That way, you won’t forget the power you posses in living the life you want with your innate talents. Here are my Top 20:

  1. 7 Habits of Highly Effective People by Stephen Covey: This book has been a top seller since it was published in 1990, offering advice on how to improve your leadership and get ahead in business.
  2. How to Win Friends and Influence People by Dale Carnegie: First published in 1937, this book aims to help people of all ages understand human nature and use that understanding to garner enthusiasm and improve leadership.
  3. Power of Positive Thinking by Dr. Norman Vincent Peale: Those who are looking to make their lives happier, more satisfying or who simply want to learn to believe in themselves and their abilities have a lot to gain by reading this popular title.
  4. As a Man Thinketh by James Allen: This short book will help you realize that you’re only as good as you think you are and help you change the way you see and imagine yourself.
  5. The Giving Tree by Shel Silverstein: This may be a children’s book, but its lessons are still powerful at any age, inspiring you to give and love freely.
  6. To Kill a Mockingbird by Harper Lee: Voted as one of the most inspiring books, this title touches on issues of race, justice, class and growing up.
  7. The Catcher in the Rye by J.D. Salinger: If you were ever a cynical youth (or an adult) this story documents one young man’s frustration with the phoniness of the adult world and the alienation it can cause.
  8. You on a Diet by Mehmet C. Oz and Michael F. Roisen: The authors of this book believe that the best tool for losing weight is knowledge.
  9. Who Moved My Cheese? by Spencer Johnson: Learn to flourish with change in work, careers or your personal life with this motivational book that’s been a bestseller.
  10. A Child Called “It” by David J. Pelzer: Read this autobiographical story to hear this man’s tale about the bizarre tortures his mother enacted on him as a child and his will to survive and escape.
  11. Diary of Anne Frank by Anne Frank: While she never intended to see her words published, this diary is a touching and telling tale of the horrors of the Holocaust and the strength of those who struggled to find normalcy within it.
  12. The Art of Happiness by The Dalai Lama: Take a look at the philosophies of the Dalai Lama and studies done by scientist Howard Culter in this touching, inspirational book.
  13. Into the Wild by Jon Krakauer: What motivates someone to trade a privileged life for one of isolation? This story follows the rea- life exploits of Christopher McCandless as he takes off into the Alaskan wilderness.
  14. Don’t Sweat the Small Stuff by Richard Carlson: Do you find yourself worrying about every little thing? In this book you’ll learn what to let go so you can spend less time fretting and more time enjoying life.
  15. Tuesdays with Morrie by Mitch Albom: Check out this famous book to hear the touching story of a man and his mentor and the lessons he offers even in his dying days.
  16. Men are from Mars, Women are from Venus by John Gray: Perhaps one of the best known relationship books, this text aims to highlight some of the differences between men and women so that better, stronger relationships can be built.
  17. He’s Just Not That Into You by Greg Behrendt: This dating guide will help you learn when to give up and move on.
  18. Rich Dad, Poor Dad by Robert T. Kiyosaki and Sharon L. Lechter: This book will highlight some of the different lessons about money that both rich and poor parents teach their children.
  19. The Prophet by Khalil Gibran: Get insights into marriage, friendship, joy, sorrow and many of the things central to human existence in this poetic text.
  20. The Seat of the Soul by Gary Zukav: In this book, you’ll learn how to become more closely aligned with your soul and use its power to become a happier, better person.
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