Haywood Fitness: October 2013

Thursday, October 24, 2013

No Self Control Around Food

No Self Control Around Food

I find that a lot of the time I have no self control around food.  If we are at a family cookout or an event that has a buffet or is serving food, I almost always over eat and "give myself a pass" to eat bad that day.  After all I workout a fair amount and I deserver it.....right?  But, more and more I have been trying to limit myself, in these situations, to smaller portions.  It is very easy to rack up the calories quickly in these types of environments.  Before you know it, you have "sampled" all of the desserts and have eaten maybe 2,000 calories worth in just chocolate.  Believe me, it is a very easy thing to do.  I don't want to be a total buzz kill at parties or cookouts and not eat anything, or worse yet have people be afraid to eat around Megan and I for fear we will slap the cookies right out of their hands and say in an outraged tone "Don't you know how many calories are in that?"  However, I do feel like it is important to set a good example in situations like this.  Megan and I, after all, are "the Healthy Nuts" in our families.  Not to say other people in our posse are not healthy but we do feel like we get labeled as such because we are always working out and we try to eat healthy most of the time.  I need to be better in these situations and not go overboard just because the food is there.


On a similar note, I have come to realize that if bad food is in the house....it sets me on a seek and destroy mission.  I have to eat it, even if I'm not hungry.  There are typically so many other healthy options available to me, but I choose the junk food 9 times out of 10.  As this picture above says "If you keep good food in your fridge, you will eat good food."  We try to to do our best at keeping nutritious, good for you options around because I have no self control around food.  I'm a big guy, I eat a lot of food.  If my only options are healthy then that is what I will choose.  But, if bad food is in the house, you better eat some before I see it because it won't last long if I know it is there.

I need to do better and I am trying.  As We get ready to begin another round of Body Beast, I vow that this time I will not consume mass quantities of junk but instead mass quantities of healthy options and only some junk.  Hey, you gotta live a little right?  Please share in the comments if you struggle with this too.  And, if you need help with your nutrition plan Megan and I offer free coaching.



Tuesday, October 15, 2013

Should I go Vegan?


Should I go vegan?

I have a few memories of me mocking my sister at the dinner table for her vegetarian choices. I remember one dinner in particular making my fried chicken bock at her and laughing. I loved meat growing up and I didn't understand where she (or other vegetarians) were coming from-who could ever give up eating meat?!!  Even just a year ago my love for meat rang true when I was doing the Body Beast workouts and trying to pack on the protein-we live in a nation where it is drilled in our head-the more protein the better!!! However, it wasn't until my step-mom came down with cancer, I watched the documentary "Forks Over Knives", and I read the book "The Engine 2 Diet" that realized how wrong my thinking was. Meat is actually causing cancer and many other health problems. Also, we are consuming far more protein then we need to.  I have found the jump from loving meat into becoming a Vegan extremely difficult. So, I am following a lot of principles from the "Vegan Before Six (VB6)" plan. I am trying to eat Vegan as much as possible but a lot of times I end up following more vegetarian principles and then a few times a week I cave in and eat some meat and indulge in ice cream for dessert. I hope to eventually eat all vegan but right now I am taking baby steps. Here are some interesting facts and tips I have learned on my new journey. In another post I will be sharing some recipes I have tried!

1.  Eating less meat and more fruits and vegetables can prevent cancer

2. Take baby steps

3. Plants are great sources of protein


Hopefully this information will be helpful to you.  If you are looking for a great Vegan Meal Replacement Health Shake that is packed with vitamins, nutrients, superfoods, etc... check out Shakeology.



Wednesday, October 9, 2013

Maca Root Benefits

I have struggled with a lot of common issues that others have. Some of these struggles include-depression, anxiety, and fatigue. I am always reading and looking up natural remedies for things because I am not a fan of prescription medicine (unless it's a last resort). In my research I kept coming back to Maca Root. I couldn't believe all of the excellent reviews I read on the plant. What is maca root? It is a relative of the radish. It is found in Central Peru in the Andes Mountains.  Here is just a handful of things that the Maca Root can help with:

Maca Root

Maca Root Benefits

1. Chronic Fatigue (increases engergy!)

2. Increase Fertility

3. Memory Improvement

4. Performance (Athletic & Sexual)

5. Increase Sexual Desire and assist with Erectile Dysfunction

6. Help with pre and menopausal symtoms such as hot flashes and night sweats

7. Lower Anxiety and Depression Symptoms

Wow! That seems like a lot of great stuff this Maca Root can help with. Maca Root comes in a vitamin/pill form as well as in a powder form that you can mix with food. As I got reading about Maca Root I realized that it sounded very familiar to me. I pulled my bag of Shakeology and realized that it was one of the main ingredients!! Here, I have been already taking this amazing Super Food!! So, if you would like to try this Maca Root let me know how it works for you. If you want to already have it included in a great meal replacement health shake message me about how you can purchase Shakeology.

Tuesday, October 8, 2013

P90x3 is coming

P90X3 is coming soon

When you just thought it couldn't get any better!

Tony Horton comes out with the latest extreme home workout P90X3!

P90X3 Extreme Fitness Accelerated Do you have 30 minutes a day to get in the best shape of your life? Want to feel better? With the research and science behind all Beachbody programs you are guaranteed to get the highest quality workout program available today along with all the tools to achieve your goals including supplements like Shakeology, the healthiest meal of the day as well as coaching from people who are just like you and decided to take their fitness into their own hands and now share that experience with you. P90X3 will be a very detailed program specifically designed to achieve maximum results and it's only 30 minutes a day.

Who is P90X3 For?

P90X†set the bar for at home workouts, and P90X3 is going to raise that bar to astronomical proportions. P90X3 is for everyone that wants to get in the best shape of their lives, and is tired of working out the same way they always have. P90X3 is designed to change the way you workout at home. That is the bottom line. Watch the official P90X teaser video below. Warning: The video will get you PUMPED and excited for P90X3 and you will start counting down the days until its release.

How Can I Buy P90X3?

P90X3 will be available first through Beachbody Coaches like me. If you want to be the first person to get your hands on the P90X3 workout, and see the incredible P90X3 results, schedule, and more before anyone else, make sure to sign up for your FREE Beachbody account.

Monday, October 7, 2013

Body Image and Children

Body Image and Children


I am a perfectionist, I have always been hard on myself and my body is no exception. It is natural for me to think I should be leaner, have more muscle, be faster. On one hand this is great motivation for me and on the other hand I have to be careful to not take it too far. The truth? I actually like my body and I know that I am too hard on myself. But the other day as I saw my daughter watching me I realized that she didn't know that...

Mayda and I have good morning routine. She sits in her pack and play drinking her bottle and looking at books while also watching me put on makeup, do my hair, and get ready for work. The other day I was having a typical girly "fat day" and lifted up my shirt to look at my belly in the mirror and said, "ughh" as I pinched my belly in disgust. To me, it was just an insecure girl moment but I realized that Mayda was watching me. It hit me at that moment that I was absolutely sending her wrong messages.  In my head I knew I was just being dramatic and moody about my belly but to her I was declaring-"this is not okay! I am disgusted with my body!" when in fact that isn't REALLY what I thought. I made a vow that moment to really watch what I say and do in front of Mayda about my body. Up until then I had filtered what we have on the TV, what she eats, and I do not curse in front of her but it had never crossed my mind to watch what I say about my body. Oops!  Here are my tips for mothers to help our daughters (and even sons!) with their self-esteem/body image:

1. Avoid Negative self-talk in front of our children-Even if we are having a "fat day" or aren't feeling our best we should keep that in our head and not declare it out loud. When we express negative feelings about ourselves out loud we teach them that it is okay to have negative self-talk.

2. Keep certain Magazine & TV shows out of the house-A lot of famous people on TV get paid to look good and a lot of girls in magazines are air brushed and touched up. If you have these things around the house it teaches our children that is is what average or real people look like and that is far from the truth.

3. Focus on health rather than vanity-Teach your children the importance of eating healthy foods and working out because it is good for you, not just because it makes you looks good. There are a lot of skinny people out there who are out of shape and unhealthy. There are else overweight people who have malnutrition.

4. Make Nutrition and working out fun-teach your children different ways to cook healthy options and alternatives to junk or processed food. Make fitness fun not a chore. Play flashlight tag as a family, have your children try yoga with you, cook together.

5. Promote Positive self-talk-make it a habit to tell your children that you love them and praise them for little things and comment on how good they look on normal days. Don't save praise for big occasions or sporting events. If your teenage daughter is upset about a pimple say, "Everyone gets pimples, it is normal! Your hair looks fantastic today!"

It will not come easy to change the way we talk or act in front of our children but it is worth the effort. I encourage you to join me on this new journey!

Tuesday, October 1, 2013

Fitness is a Journey-I was there before too!

Fitness is not a destination, fitness is a journey.  If you saw me out running today, I look somewhat serious. I have my running gear on, I am staring at my watch to check my mileage, I am jogging at a decent pace. Every now and then someone a little more out of shape walking at a slower pace looks at me and if I were to guess what they are thinking it is "Must be nice to be able to run and be in shape-it takes everything I have to just walk!" I want to look at those people and say "Wait! I was there in your shoes before I was here too!"

Fitness is a Journey

I am by no means an expert. But, I love this quote-"The expert in anything was once a beginner"~Helen Hayes

1. If you are an "expert" (or close to it!) I think it is important to always take time and reflect back on where you came from.

When I was first talked into running a 5K by my husband it seemed like a huge task. I couldn't even run for 30 seconds without feeling like I was going to die.  Now, I am training for a half marathon (after successfully completing a few 5ks) and some days I only have time or can only successfully complete 3-4 miles and I get so mad at myself. What?! I only ran 3 miles today! Then the old Megan says to me "Ummm-remember?? Running for 30 seconds used to be a really big deal-look how far you have come!"

2. If you are just starting out-don't get discouraged or compare yourself to others. It is good to look at others and admire or aspire to be  where they are. However, know that they too were once where you are. With time, training and persistence you will get better!!

3. Don't say "I can't" or let set backs get in your way-If you ask my husband he will confirm-I was (and sometimes am!) the biggest whiner! "I can't breathe, my ankle hurts, I have a headache, I'm tired, I wore the wrong shorts, I had a bad day, I'm not in the mood".  When I was younger I was short, not very strong, and I had asthma. So, I just assumed I couldn't ever be athletic. I put limitations on myself. I had no idea that one day with training and supplements I would outgrow most of my asthma symptoms and that I would become stronger and faster. Running for 30 seconds straight soon became running for five minutes straight and now sometimes an hour straight.

4. I REALLY have been in your shoes. I tried out for cheerleader in junior high and I didn't make it. I was devestated. I practiced and got a coach and I then finally made it that next year.  I loved basketball-I couldn't wait to be on the team. Once I was on the team I was slower, smaller and more intimidated than most of the players so I quit. I was talked into running cross cross but I hated running. During practices I would just walk the course and only run when the coach was watching. I got last place or 2nd to last at almost every race. I could have very easily held on to these memories and decided that I was not meant to do sports. Instead, I tried even harder to prove to the old me that I could do it and..I did!

[caption id="attachment_1747" align="aligncenter" width="288"]EK_0048 Runner of the Year? Yeah Right![/caption]

For new runners I highly recommend the couch to 5k plans. They start you out at a beginners level and you increase your time and mileage. I also recommend trying a workout class or DVD and doing the modified moves. Over time you will be able to do the full moves and increase your weights.

If you are that person walking slower right now look at that person running by you and think "Yeah-that WILL and CAN be me someday!"-be inspired, not discouraged. If you are that person running by someone slower give them a thumbs up or an encouraging word. Remember-I am sure there are some natural athletes out there but most of us did and do have to work at it. We can ALL be athletes!  If you would like some coaching or just don't know where to start, sign up for the free account here and drop me a line.