30 Days Until What? Make your change.

              My husband and I always thought that when New York ended in 2003 we were done with the body building scene.  We were ready for a "normal" life and to enjoy the 1st years of our marriage.  Well, here we are almost 10 years later. To be honest we never stopped following the scene.  You make friends  through it and you see others who are still at it. Both us enjoy hearing about their contest prep and seeing others succeed in achieving their goals. I just can' t give up reading my newest issue of Oxygen or liking a new Facebook page related to body building or fitness.  Now, there is a newer category called physique for men and women. For women it seems like the more femininity is encouraged but no heels.  In a short moment here and there I contemplate the "what if." Then one my children come barreling in and I am snapped back to reality.  I would love to dive into the new round, but I just know with family, wrestling, gymnastics, a career, and God there is only so much time in a day. Other mothers do it all, but at this moment I am left to day dream. I would not have it any other way though. If it is meant to be than it is.  Here is how I deal with it.  I buckle down even more so with my training and nutrition.  Then I see if I remain in balance mentally, spiritually, and physically.

My top list of game changers during this buckling down time. This could be taken on for any one looking to make a noticeable change:

1. Increase my daily activity.  For example, my kids and I took a walk to look at Christmas lights in the neighborhood.  We did this verses just sitting in the house. I make it appoint on my to do list for that day to do spurts of activity during the time in which I would have been just sitting.

2. One source of protein is tuna fish, enough for 30 grams of protein. If you like spices add crushed red peppers.

 3. My 2 main carb sources: oatmeal & sweet potatoes, no more than 30 carbs per meal.

4. Cardio. 1time a week  walking to a  light jog about 65% of my max heart rate for 60 minutes.

5. Cardio 1 time a week : 30 minutes interval workout 65% to 70% of my max heart rate.
GymBoss Timer, Tabata App, or IWorkout Muse.  Anything to get me not to stay at the same pace for an extended period of time.

         Please note that I put these in priority order.  Research does show that an active lifestyle is a healthier one.  One really awesome informational writer I follow is Mark Sisson.  I learned about him from the fellow CrossFit community.  Primal Living in the Modern World

         Next was nutrition.  Not very researched based but on my Pinterest I keep seeing the quote "70% nutrition, 30% working out."  It is true you need to exert discipline when it comes to this.  Logging food and seeing your breakdowns helps you to see how you really are eating.  When I replace one meal a day with tuna and a sweet potato I see and feel changes quickly.  Especially if done consistently for 1 month.  This is embedded into my way of thinking because of our previous years of competition prepping.

          Lastly, cardio and knowing your heart rate helps you gage what kind of energy you are utilizing.  Interval training is awesome for lasting effects after the session.  Long slow distance helps to put you into the fat burning stage. Interval training helps with lasting effects of fat burning post workout.

All of these need to be created to fit into your schedule and how much dedication you are going to put forth into being consistent with the changes. Write your plan, carry it out, and log it.  You will feel better and you will achieve your goals!

30 days to create a habit !?!? How many days left in 2012? How are you going to end it?!?!

Make December a rockin' month!!
Kima