Learn to Love Fitness!

Hey hey everyone! I am back! Lately it has been super difficult for me to write a post as I have been extremely busy. No need to fear though...I have been in the grind working out, just not posting about it.

With all this rain on the east coast, I feel like everyone on twitter has been either down in the dumps or not motivated to their fullest potential. Well, I wanted to post today on how you can possibly make exercise an enjoyable habit, one that you'll make time for and stick with because it makes you feel good, not because it's part of a strict regimen.

I believe in OVERCOMING! So here are six workouts you may want to try (and might not even realize you're working out) and how to overcome typical beginner's block.


Swimming

If you need to lose weight, have joint problems, or have an injury that makes you not perform at 100%, exercising in the water will make you feel lighter and more graceful. The built-in resistance also gives you a total body workout that's easy on your joints.

Beginner's Block: Bathing suit confidence
Overcome It: Check out a company specializing in larger sizes ( junonia.com ) for a suit that boasts wide straps, a neckline that doesn't scoop water, and a "magic vent" that keeps skirted styles from bubbling up. You don't have to wear a bikini to workout in the pool! One pieces work just fine! :)

Biking

An open road and the wind in you hair- turns out our favorite childhood past time is a top-notch calorie burner, melting about 540 an hour!!

Beginner's Block: A pain in the butt (literally)
Overcome It: The number one mistake beginners make is positioning their seat too low. To make sure yours is the correct height, sit in the saddle and extend your leg so the pedal is at the lowest point. Your leg should only have a slight bend in it. A specialty bike shop can also help you with positioning. Still have a sore backside? Opt for a padded seat or padded bike shorts, but not both.

Team Sports

A study of British women who attended soccer practices twice a week (Yeaaa soccer!) found that fitness benefits- like increased fat burn, strength, and lung capacity- trumped those of traditional workouts like running.

Beginner's Block: Thinking you don't have time to commit to a season.
Overcome It: You might think that do-anytime workouts are best, when actually the soccer players in the study showed up for more workouts than the runners did, finding that set schedules (plus the camaraderie) made it easier to make time to workout.

Dancing

If you love Dancing with the Stars or So You Think You Can Dance?, try ballroom or swing with a partner, or tap, jazz, or line dancing if you're going solo. (Yeaaa dancing! Growing up I took tap, ballet, lyrical, jazz, hiphop, etc. and absolutely loved it! Also, I used to teach ballet and hiphop and would get so excited when beginners came into class!)

Beginner's Block: Following choreography
Overcome It: Start with a beginner's class and take it one step at a time, literally. Or get a couple of your friends and do a private session with a dance instructor. Usually the instructor will build on basic step, varying it and adding arm movements. Stick with the basics until you can move forward.

Kickboxing

Throwing punches and jabs is obviously a stress-buster, but it can also burn about 680 calories an hour!


Beginner's Block: Feeling like you have two left feet (or fists)
Overcome It: Until you master a form, go slow. You might need to perform every other punch until you feel comfortable. Make sure you exhale when you punch or kick. It helps with your breathing and also gives you more power!

Yoga

I don't think there is a better way to stretch away stress, loosen tight muscles, and make you feel like a new person.

Beginner's Block: Poor balance
Overcome It: As we say in the Labor and Delivery world, pick a focal point. It may help you with your wobbling issues. Keep focused on that spot for the remainder of the class.

I came across this amazing breakfast recipe and knew I just HAD to share it with all of you. It has only 230 calories, 8g of protein, 5g of fiber, and only 45mg of sodium! Enjoy!

Southern Start

1 cup cooked steel-cut oats

1/4 cup sliced frozen peaches, thawed (or fresh)

1 Tbl. slivered almonds

1 tsp vanilla extract

1/4 cup unsweetened vanilla almond milk

1 packet Truvia/Stevia or other natural sweetener

Combine oats, peaches, almonds, vanilla extract, almond milk, and sweetener in a bowl and stir well. Microwave on high for 1-2 minutes.

That's it! So simple, right?? It is on my list of things to make this week. If any of you try it as well, let me know how you like it!

Have you not participated in a workout because of beginner's block?? Which workout was it? How did YOU overcome??

I hope you all are having a wonderful start to your week! Here is to a fun and fit rest of it...on your own two feet...

Until the next step bloggers... 

From Me to You...

Not having the internet at your house is not good for the "blogger scene." How am I supposed to post anything when my own work blocks websites such as blogger. Ugh! I apologize that it has taken me so long to put something up here but yay for a new one!

I have talked with many people as well as seen posts that this summer was very difficult, health/fitness wise. It was for me as well. Staying up late, seeing people you haven't seen in a while, weddings, vacations, family reunions, etc. fill up our days and make summer easily the fastest season to go by. I wanted to share with you all some of my own personal tips for either getting back on track or making sure you keep yourself accountable.

• Make short-term goals. Achieving a goal helps you stay focused and positive throughout your journey. Who wants to sit there everyday and think to themselves, "How am I going to lose 150lbs in a year??" Reward yourself for the goals you do accomplish and you will be pushing yourself to new limits in no time!
• Plan social activities that are active! Instead of telling your girlfriend, "Hey, let's meet up for dinner," you can suggest to go for a walk, hike, kayaking, rock climbing, whatever! You can get your physical activity and have fun at the same time!
• Keep a journal. This can be a diary like journal, a workout journal, a food journal...Writing down experiences, your workouts, and/or your meals helps keep you accountable for your actions. Plus, its a great way to see how far you have come since the beginning of your journey!
• Enjoy nature's candy. Though I am not a candy person myself, you should know that healthy foods can taste sweet and help fight your cravings! Fruits like apples, berries, cantaloupe, and other fruits can help satisfy that sweet tooth!
• Be flexible. Fitness and health is not an "all or nothing" mentality. If you miss a workout or cheat a little bit with your food, adapt. Run an extra mile the next day or go to an extra group fitness class that week.
• If you need help, ask! Admitting you have failed or realizing you are slipping is not a sign of weakness! Surround yourself with positive people and energy and lean on them for support when you need it! Sometimes, I need positive words to give me a little push or to jump start the little voice in my head again (like yesterday).

Do you have any other tips to help people stay on track??


Sorry for the short post but I at least wanted to get something down and I must go take a nap before working tonight!

Keep the positive vibes going, everyone! Keep your goals in mind and your eye on the prize. I have faith in each of you that you can achieve anything and everything you want...on your own two feet...



Until the next step bloggers...

Fresh Start and New Goals!

Ok so Hurricane Irene totally put a damper on my week as I didn't have power for 3 1/2 days and still do not have internet or cable at my house. Thank Goodness for smart phones and my new HP Touchpad! So I am finally getting around to writing a new post. Given that it is the first of the month, what better time than right now??


If you did not hear via my twitter, CJ from Healthy, Happy, Whole won my amazing giveaway! Unfortunately my random number generator was acting up and I could not post the image on here but the lucky number it gave me was 93...Congrats CJ! Expect a very large package to come your way soon!


August was a hard month for me as far as my workouts and eating right was concerned. After telling myself I would start something, I found myself slacking off and not even holding myself accountable for it. Anyone else having this problem?? 

I got excited when Cait from Beyond Bananas said she was starting a challenge: "100 Pushups in 30 Days." I started strong for about 3 days but then work and other crap got in my way and I did not follow through with it for even a week.

HOWEVER...

Today is a new day. It is the first of the month and I can smell fall in the air. It is time for some new goals and a fresh start. I woke up today feeling excited about starting anew. SO, here is a list of some of my September goals. I find that writing them down and keeping a journal (which I have talked about numerous times) can help you stay on top of yourself and hold you accountable for your actions.

• Complete Cait's challenge of "100 Pushups in 30 Days" challenge and send her pictures so she can link up with me during the rest of her own challenge.
• Start my own challenge of "100 Squats in 30 Days." Get ready to feel the burn in those thighs ladies!
• Run at least 4 days a week.
• Complete at least three 5K's within the month.
• Keep up with my journal.
• Read at least 4 books that I normally would not be interested in.
• Revamp my blog.

What are some of your September goals? How are you going to hold yourself accountable??



Today is the first day of the rest of your life! Why not go after it on your own two feet??...





Until the next step bloggers...

30 Days of Blogging: Giveaway Time!!

Ok it's the moment you've all been waiting for!! My HUGE giveaway! I am beyond excited to share this with all of you!




Here it is...

• Thanks to the AMAZING people at Chobani, the winner of this giveaway will receive 2 cases of free Chobani in the flavor of your choice!
• A one year subscription to Shape Magazine (one of my favorites!)
• The I Love Trader Joe's Party Cookbook, filled with recipes for you to bring on New Years, Super Bowl day, holiday time, and more! Even if you don't have a TJ's near you, you can still make these recipes!
• The hilarious and cute book, "There's a Skinny Person Inside Me...But I Shut the Bitch Up With a Cookie" by Arleen Mavorah!
• Your very own Vera Bradley notebook- start writing about life experiences, new recipes, workouts, thoughts, dreams, aspirations, etc. I love these babies and have one of my own as well! It's a great stress reliever and therapeutic remedy!
• Vera Bradley mints! You can never have enough!
• A small container of my favorite Shea Body Scrub from The Body Shop (my favorite is Mango but they were sold out!)
• 2 sample packets of Justin's Honey Peanut Butter containing only 4 ingredients: Organic dry roasted peanuts, honey powder, organic palm fruit oil, and sea salt.
• Plus more surprises from me!

There are TONS of ways to enter my giveaway! You all will have lots of chances! Here is how:

Mandatory: Comment on which of these giveaway items you are looking forward to the most.


Optional:

1. Comment on which "30 Days of Blogging" post you enjoyed the most.
2. Follow me on Twitter and let me know that you did.
3. Follow Chobani on Twitter and let me know that you did.
4. Subscribe or follow my blog and let me know you do so!
5. Blog about my giveaway!
6. Tweet about this giveaway with, "I want to win the @i_will_overcome HUGE giveaway! Enter here: http://tinyurl.com/4x6z6lf"
7. If you can email me the three secret codes from the "30 Days of Blogging" giveaway, you will gain an extra 5 entries!! Email me at walkingonmyowntwofeet {at} gmail [dot] com .

You have until Thursday, August 25th at 10pm EST to enter. The winner will be announced on Friday! Good luck to everyone!


I hope you all conquer the next week...walking on your own two feet...



Until the next step bloggers...

30 Days of Blogging: A Letter To You...

To you...Yes, YOU!...

I started my 30 Days of Blogging on a whim, a chance for me to be held accountable to track my health for 30 Days. It turned into so much more than that. I got the chance to educate and share amazing facts and stories about fitness, nutrition, health, and more with just a click. Every day became a new adventure with thinking what I would share with you next. It became something I looked forward to every day.

I can only hope you took something out of all of this. Maybe you will start your own "30 Days of Blogging" sometime in the near future. It would be great to see someone get motivated enough to do it.

As I stated before in previous posts, I started my "healthy" journey because of a fire that was lit under my you-know-what and some harsh words (though needed). Do I follow through with it everyday? No...I'm only human. But I do hold myself accountable. I started slow. It took a lot for me to workout on a regular basis because I never needed to before (and could fit into a size 4). Now that my Greek and Italian roots are coming to bite me in the butt as I enter my mid-20's, it is time for me to take control of my own body.

Everyone is different in their own way. What works for me may not work for you and vise versa. This is the toughest challenge I have had to face so far. I find inspiration through you, it doesn't quite work out well for me, and I get discouraged. I have found what works for me and what doesn't now.

Now, I find my motivation and inspiration not only through you but by knowing that soon I will do the most noble and loyal thing I have ever done in my life...join the United States Navy. I want to be in good enough shape that when they break me down and build me back up, I can come out on top even better than before and be the best person I can be.

I want to thank you for taking this 30 Day journey with me and opening your minds to my world and what goes on in it. For those of you that commented on posts you particularly liked, thank you. Seeing your words means more than you know, plus it is fun hearing what you have to say as well!

My final question:

Which "30 Days of Blogging" post did you enjoy the best??

As promised, my giveaway is going to be underway tonight or tomorrow morning. I am finalizing everything and getting things in order. Remember, if you can name all 3 of my secret codes, you get 5 extra entries for the "mother of all giveaways." I hope you all are as excited as I am; I cannot wait to share this giveaway with all of you!


So there you have it. Another chapter written, another journey completed. I can only hope you join me as I enter this new chapter...walking on my own two feet...



Until the next step bloggers...



With love,

Sarah

30 Days of Blogging: Check It Out!

Today was a great day. No really...after a morning workout and breakfast (30 minute swim and Tone It Up DVD followed by some egg whites with veggies and a protein shake), I headed up north about a half hour to my "Little Sister's" (her name is Sara too!) house. Let me tell yo, I fell in love with the area she lives. She is within walking/running distance from the water, so many hiking and biking trails, and just great nature all around. As soon as I pulled up into her driveway, I was already planning a hiking trip with our dogs (She has a new 13 week old boxer and I have my Bearded Collie mix). We spent the day catching up on our summer festivities and laying out in the sun poolside. We planned some getaways in the next few weeks and I could not be more excited for them! Get them in while I can, right?

In talking with her about health (she is in the nursing program too- hence why she is my "Little Sister." I became her mentor and go-to person last year if she needed any test taking tips, stress relievers, etc. We call them our "Little Sisters."), I quickly knew what I wanted to post about tonight.

As I hear tips and stories about how you all stay in shape and create health for your family, I don't hear many of you speaking about how you keep healthy INTERNALLY! Going to the doctor on a regular basis is so important and simple tests can help you learn more about your own body than anyone could know.

Going to, what we call in the medical field, your PCP (Primary Care Provider) you can punch out a bunch of these tests to help you get a better grasp on your own health:


Cholesterol: You may eat your 4-5 servings of vegetables, 3-4 servings of fruits, your whole grains, protein, no sugar, etc. every day, but you could still have high cholesterol levels. Your LDL levels need to be monitored, especially as you age, because this could be a genetic factor leading you to an unexpected illness, disease, or even death.

Blood Pressure: Make sure you know what your average blood pressure is versus what the ideal blood pressure is (generally around 120/80). Having high blood pressure could eventually lead to heart disease, kidney failure, migraines, stress, etc. This can also be passed on through the family so make sure it ends with you!

Teeth: Every six months, you should be visiting your dentist for a routine cleaning. Though brushing your teeth daily followed by flossing is great, that doesn't mean you can never get a cavity. Plus, there is nothing like the feeling of walking out of a dentist office with your teeth cleaned!

Opthamologist: Get your eyes checked!! Doctors recommend that you see an eye doctor every year. Vision changes constantly, especially as you age, and you want to make sure your corrective lenses are up-to-date in order to not strain your eyes/vision any more. Personally? I am almost legally blind. Seriously...I almost have the vision that is legally considered blind...I'm 24! What?? I have been wearing glasses since I was about 8 years old and am extremely near-sighted (I can't see things that are far away). Because my vision is so bad, I need to make sure I have the right prescription so I can actually see!

Pap Smear: Ladies! Our best friend, next to our mothers and perhaps that girl we've known since the 4th grade, might just be our OB/GYN. And this doctor will do A LOT  for you. Not only does he/she know your downstairs better than most, if not any, they are the first to tell you if something is wrong with your reproductive system. A pap smear is a cervical smear that is a screen to detect cancerous processes. Cervical cancer usually goes unnoticed so it is important to visit your BFF once a year.

Mammograms: Every doctor is different in their recommendation of when to start getting mammograms. The average age they say to start is around 40. However, for ladies like me who aren't as fortunate, my situation is a bit different. Due to genetics and probability, I am at a higher risk for breast cancer than say my mother. My mammogram checks will start next year at the age of 25 and will continue every other year until I turn 35 when it will switch to every year. Consult with your own OB/GYN on what they recommend.

• NOTE: Self breast exams should be given once a month, first when lying down then standing up or in the shower. However, make sure you are looking at your breasts in the mirror on a regular basis to make sure they are their usual size, shape, and color. Use a firm, smooth touch with just the first few finger pads, keeping your fingers flat and together. Use a circular motion, about the size of a quarter. Cover the entire breast from top to bottom. You can begin at the nipple, moving in larger and larger circles until you reach the outer edge of the breast.

• NOTE: GENTLEMAN! Self testicular exams are just as important for you! The best time to do it is right after a hot shower. To learn more about the procedure, check here.

**Ask your doctor what other tests should be taken for you to gain total health for your body. Everyone is different and you might be at risk for different health issues due to genetics or environment.**



Do you visit your doctor family regularly??



Make sure you are taking care and being accountable for your ENTIRE body. This way you can live your life to its fullest!...on your own two feet...




Until the next step bloggers...

30 Days of Blogging: Earbuds=Danger??

Blaring Britney or Ke$ha can help you climb killer hills or push through that last 15 minutes of your workout. But recent research shows that a reliance on earbuds while exercising may hurt your health in surprising ways.

By now, most of us have learned to curb the urge to update our status, fix our makeup, drink our Starbucks, and shout, "I'm running late!" texts while behind the wheel. But we still zone out to music or fiddle with our iThings while running or biking. The problem? Distracted exercising may come with risks just like to those of distracted driving: Last year for the first time in four years, pedestrian deaths rose. And experts are blaming our beloved, can't-live-without-'em gadgets.

The result? Some state lawmakers are cracking down on exercising multitasking. Example? In New York, a pending bill will make it illegal for joggers to use any kind of electronic device while crossing the street. Oregon and Virginia have pending measures where, if passed, would fine bicyclists as much as $90 for riding "under the influence" of technology. Sure, these proposed pieces of paper may not come to fruition, however, they make one thing clear: Tuning out during a workout can be very hazardous to your health.


Hear No Evil

35% of Women's Health readers claim to always listen to music when working out outdoors and that their music is essential. Music can distract you fitness peeps from hearing other sounds and noises such as a car or, even worse, an approaching stranger. When listening to music, your thought process is overcome by the lyrics, beat, and "feel good" mood that comes along with it. A song can send you into a spiraling daydream which could effect how your brain perceives images as you pass them by. All in all? Music pulls you away from reality enough to increase your risk of running into a dangerous situation...literally.

Press Pause

Stan Beecham, a sport psychologist, claims, "Many people exercise while listening to music because they don't want to think about how uncomfortable they feel. But being distracted severs connection between your body and mind, so you're no longer tuned in to the subtle signals your body relays, like when it's ready to speed up and when it needs to slow down." Our flight-or-fight response is controlled by our sympathetic nervous system, which apparently, is what music stimulates. So that "pumped up" feeling you get when a great song comes on, is real; hence that extra boost you get to make it up that hill or cross a finish line. Muting our brain to what your body is trying to tell you can also increase your risk for injury. Minor pain stimulants may not get to you as fast if you are in the zone. Having too much separation anxiety from your tunes? A few simple adjustments can make exercising more effective and safer for you while still jamming.




Please Don't Stop the Music


>Make a Playlist
    
     Hit play before you take off and don't look down at it again. Fiddling with your iPod or other mp3 player causes you to lose another sense of yours: sight. Need to make an adjustment? Stop moving to make it safer for yourself.


>Upgrade Your Earphones

     Many people think that running with one earbud in instead of two is safer. Wrong. The brain depends on both ears to determine which direction a noise is coming from. Auria earphones sit on the outer part of your ear without blocking the ear canal.

>Use as Needed

     Try using music for the challenging part of your workout to give you that extra "oomph" needed to push yourself through. Try listening to songs between 120 and 145 beats per minute like these:

"This Time (Dirty Bit)" Black Eyed Peas- 128 bpm

"Lights On" Katy B ft. Ms. Dynamite- 129 bpm

"Barbra Streisand" Duck Sauce- 130 bpm

"Happiness" Alexis Jordan- 129 bpm

> Go Instrumental

     Wordless songs may be the answer if you definitely need that background noise. Because that's just what it becomes so you can still be aware of your surroundings.

"Complication"- Nine Inch Nails

"Any Colour You Like"- Pink Floyd

"Bron-Yr-Aur Stomp"- Led Zeppelin

"Lord Leopard"- Caribou

"Black Mud"- The Black Keys

"Pink Batman"- Dan Deacon

"Blue Mountain Hop"- Bela Fleck

(*Thank you Women's Health for help with this post!)

Now I must admit, I am one you will catch with earbuds stuffed into my ears blasting rock or rap to keep me motivated through my runs or strength exercises. However, seeing it from this point of view makes me want to think twice...

Are you a "music must-have"?? What thoughts do you have about the dangers of earbuds??

Be safe out there everyone. We want you to be able to see the next day...on your own two feet...

Until the next step bloggers...