On the Road Again!

It has been a long time since I have run 5 kilometers. It has been a long time since I haven´t been in pain while running. It has been a long time since it hasn´t RAINED!

But, I am on the road again! I am running!  I feel like a little girl getting out in the fresh air, looking down the road, and just wanting to go far!

Monday, Tuesday and Wednesday, I ran with Toro, our bull dog mix. He is so fun to run with now, even though he stops dead in his tracks to smell something foul.

There is a 5k woman´s race every year in June to promote breast cancer awareness which I have ran 3 years in a row. My goal is to run it better than the first year. This will be a stretch because, it was my top time ever at 29 minutes.

My back didn´t hurt last night as I ran the longest I have ran this year yet (1 1/2 miles). I was so surprised to be able to be to keep going.

What are your fitness journey goals? It is important to set them and work toward them little by little. It gives us motivation and discipline.

Dani Joy

Bring Your Body Under Subjection

"But I keep under my body, and bring it into subjection: lest that by any means, when I have preached to others, I myself should be a castaway." 1Corinthians 9:27

This isn´t the easiest verse in the Bible to apply. Really, if you start to apply it in one area, you have to apply it to all areas of your life. I do think though, that is what the apostle Paul is trying to convey to us, that we need to bring all areas of our lives under subjection. So does that mean our diet and physical health too?

Yikes! I guess, I am stepping on my own toes here. I am a perfectionest in character and sometimes if I can´t even get close to a goal, I give up without even trying. That´s what they call a failed perfectionest. However, I have found with diet and fitness that, if I have a bad day or I am too busy one day, it is just like any other discipline, we get right back at it the next day. It is a lifetime discipline. It is a journey. I like to call it my fitness journey for life.

Would you like to join me in getting our bodies under subjection? This may mean different things for different people. You obviously are not just like me and I am not just like you. You may not even have to lose any weight at all, but want to be fit and healthy. Whatever your goals maybe, just keep plugging away at them just like we do with our spiritual goals. I believe our spiritual goals are directly tied to our physical bodies as well. What goals are you working for with God´s strength? Don´t let past failure keep you from going forward.

I would love to invite you to Spring in-2 Shape with us!

Just e mail me your e mail address so that I can send you all the details and invite you to our private fitness blog.

I look forward to Springing into Shape with you!

What are you Eating?

This week for Fitness Friday, I want to encourage everyone to make healthy food choices.

On our Spring into Shape challenge this week it´s Nix the Fix - Week 6!

It means we get a point for every good healthy food choice we eat and negative 2 points for every unhealthy, fatty, sugary food choice we eat.

It has been very eye opening. I think if we all stop to journal the food that goes into our mouths we would be surprised.

Here is a two day sample of my food journal.

Wed. am - 2 pieces of ww cereal bread w/ salt free butter and honey. 1/2 an apple. 2 pts

snack - 1 piece of sf chocolate w/ almonds coffee 1pt

Lunch- Chicken soup w/ veggies, 2 pieces of ww bread, sf yogurt(desert but counted as a snack)4pts

Dinner- Protein drink, 1/2 an apple, 2 pieces of cheese, 20 almonds 3 pts

neg. 2 points because my son gave me a gift licorice stick. Before I remembered it would be negative points, I broke off a piece to eat it. Then remembered too late. =( Gave it back to my dear sweet son so he could eat the rest.

I Jogged 30 min. and did the level 3 shred making a 1hr. workout.  I am shredding it with Nina at Portugal Bound! Even though we are in neighboring countries, we can exercise in spirit.

Thurs. am.  - oatmeal w/raisins and a little brown sugar and skim milk, coffee 3 pts

Snack- 1 apple , When we went visting I had a coffee. protien drink after workout 2pts

Did I mention I love coffee!! especially Spanish coffee! I either drink it black or with milk and very little sugar substitute.

Lunch- Potatoe and egg omelett, cheese, 1 tomatoe, veggie roll/sauce. 3pts

sf yogurt no ,had a couple of olives too.

Dinner- ww bread, light cheese squares, ham, green tea mix at night before bed. 2pts.

No negative points.

Did level 2 shred and walked to make up 40 min. I think level 2 is harder than level 3. At least I burned slightly more calories and felt it in more places. What´s up with that? Going to be doing level 2 and 3 now alternating.

Well, hope you all stay encouraged to do our food count and maybe do a food journal. Something I am noticing is that I am still eating a lot more than I think. I need to still cut back a little bit.

Let´s get on that Fitness Wagon! Your heart will thank you!   Let´s also remember that that our inner heart is more important, and that we need to feed our spiritual bodies as well.

Exercise Heaven!?!?

What???

Exercise in Heaven??

Noooooooo!

Exercise Heaven???

What! That´s not right. That´s an oxi-moron.

For sure!

Well, it´s what it felt like last night when my very fit, football playing hubby got out his weights and did a 50 minute DVD workout "No More Trouble Zones" with me!

It was the best exercise could have ever felt. We had so much fun. He was amazed at what I could do, and I was obviously impressed with him doing all the reps with double the weight I was.

Now, talk about quality time together!

Today, I am a bit sore, I admit, but it is the sign of a good workout.

I ran today as it is normally my light day, but I am ready to see some more change in my body. I want to increase my workouts even more. It seems I need to do something to get off this plateau which is higher than my end weight at the end of the last challenge.

I ran 40 minutes today! Plus and extra 20 minute walk (fast) from the store, home, then back to the store, and then back home again. I forgot my wallet, but you know I didn´t even mind. I got a point for it!!! wooo hoooo!!!

I am cutting back on my carbs at night this week, cutting back on my snacking (even if it´s good snacks), and increasing even more my exercise. Gotta get sweating more.

Hope we all can take advantage of Double Springy Point Week!!

If you want to sign up we still have 6 weeks left in the Spring Into Shape Challenge. Just click on my button for the challenge on the sidebar.

***Linking up with Fitness Friday Girl this week, and be on the lookout next Friday for a special Fitness Friday about my fitness journey.

Choices, Choices, Choices!

Some Diet Tips for Life:

I have done quite a lot of diets in my short life. I actually started trying diets out with my mom when I was very young. She would start one, and I would try it with her just to support her. I remember even fasting on a vegetable broth diet.. UHHHGGGG!!

Anyway... I think that´s why now I am all about choices. Healthy choices. It´s my Healthy Fitness Journey for life! You can re-learn how to eat a good, healthy, balanced diet. This is the only way to get the weight off and keep it off. (in my opinion)

Heres a little acronym guide fore healthy eating. 

It´s called the ABS Diet

A - Almonds and other nuts

B- Beans and Legumes

S- Spinich and other GREEN   Veggies

D- Dairy (fat free/sugar free when possible)

I- Instant Oatmeal ( unsweatened) (I use a little honey and raisins)

E- Eggs

T- Turkey and other lean meats ( best to be low sodium)

P- Peanut Butter (SF and Natural)

O- Olive oil

W- Whole grain breads and cereals

E- extra protien (whey powder)

R- Raspberries and other berries

Now these are choices I can live with.

Here are those 10 snacks that help you lose weight, and at the bottom I will give you my personal favorite.

Top 10 Snacks to Lose Weight

Many of us are trying to start off 2010 with some health related New Year's resolutions. One of the best ways to stay on a healthy eating plan is to enjoy what you are eating and to never let yourself get too hungry! As a way to help you do just that, I am sharing my top 10 favorite healthy snacks. Snacks are vital to a healthy diet; they help keep blood sugars stable, prevent you from getting too hungry at your meals (and then over-eating), and they are a great way to get in lots of needed nutrients. Here are my favorite snacks that you can ring in 2010 with (in no particular order):

Nuts:

Pistachios, almonds, walnuts…you name it! Check out the bite titled "Ready, Set, Go Nuts" to learn all about the health benefits that nuts offer. If you like to eat large portions, go for pistachios – they are your best bet by far – you can have around 50 nuts for just 160 calories! Learn more about the health benefits of pistachio's at The Green Nut.

Chips:

PopChips, that is – these healthy chips are "popped" with heat and pressure, not baked or fried. They come in a ton of delicious flavors and are definitely the best tasting healthy chip out there. Better yet, you get more chips per 100 calories than any other chip on the market, so having a single serving will feel like a satisfying snack. Remember to pair these chips with some dip to help stabilize blood sugars. Think hummus, black bean dip or guacamole as great pairing options.

Bars:

High fiber bars are a very satisfying (and if you choose wisely, delicious) snack option that are portable and great to have on hand for emergency snack situations. Bars should contain no more than ~200 calories, have at least 3grams fiber, no more than 2grams saturated fat, and sugars should mostly be natural (check ingredient list). Some of my favorite brands are Lara, PURE, KIND, Gnu Flavor and Fiber, and Think Organic.

Fruit and Yogurt:

Greek Yogurt and Pomegranate Seeds: Greek yogurt is actually higher in protein than regular yogurt and has a delicious thick consistency. To counter the naturally sour taste, add some sweet, anti-oxidant rich pomegranate seeds. The sweet taste and crunchy texture are the perfect complements to the yogurt.

Peanut Butter Sandwiches

Trader Joe's Peanut Butter with Roasted Flaxseeds on Whole Grain Bread. Enjoy the creamy taste of peanut butter with the added crunch of flaxseeds, giving you a boost of omega 3's. Nothing beats peanut butter on toast if you ask me! If you can't get the Trader Joe's product, there are other natural nut butters on the market that are equally delicious. If you are extra hungry, add some banana for a very filling and wholesome treat.

Low-fat Chocolate Milk:

Often thought of as just a kid's indulgence, chocolate milk is a great snack that can be enjoyed by all. Low-fat chocolate milk is a great source of protein, calcium and many vitamins and minerals. It is an especially great post-workout snack for athletes because it can quickly be absorbed by the body and replenish fuel stores. It is a great on-the-go snack because it is sold in some individual cartons that don't have to be refrigerated (i.e., Horizon Organic); and, of course, it tastes great!

Muffins:

Zen Bakery high fiber muffins have very few ingredients and no preservatives so they go bad quickly if you don't eat them up! Sold at Whole Foods and Trader Joe's, these are delicious muffins that are actually healthy for you. Try any of the bran muffin varieties. Hard to find substitutes here, so if you don't find this brand, don't buy just any bran muffin—they tend to be loaded with fat and calories.

Lite Popcorn:

Popcorn is a naturally high fiber food because it is actually a whole grain! As long as you avoid the buttery movie theatre popcorn varieties that have a ton of added fat and calories, popcorn is a great snack option. For an added twist, kettle corn has both sweet and salty flavors, which will get all of your taste buds kicking (Trader Joe's makes a great single serving bag of this).

Cheese and Crackers:

Ak Mak Crackers are 100 percent WHOLE GRAIN crackers...not just "made with whole grains", but 100 percent whole grain. This is rare to find in a great tasting cracker! Add some delicious, Light Laughing Cow Cheese Wedgesand you have a great snack to keep you going.

Shrimp with Cocktail Sauce: This snack can be a great pre-dinner snack to tide you over to the main meal without having a big impact on your calorie intake. Shrimp is a high protein, low fat and low calorie food. In fact, 4 ounces (about 20 large) shrimp only have about 100 calories and 23 grams protein! For a perfect complementary dip, add some cocktail sauce. The main ingredients in cocktail sauce are ketchup and horseradish – both low in calories and fat – so the sauce is naturally healthy. A standard 2 ounce serving has ~50 calories. Even better, if you have the time, make your own cocktail sauce—take a good dollop of ketchup and add a teaspoonful of horseradish from the jar; add an equal pinch of salt, pepper, sugar and a splash of lemon; mix it up and add more horseradish (or ketchup!) to your liking—tastes so much better than premade.

Los Angeles nutritionist Alyse Levine MS, RD, founder of NutritionBite. Visit her profile on LIVESTRONG.COM

My favorite snack????

No Sugar added Dark Chocolate with Raisins. Add almonds if you need more protien or for a  mid- day snack.

Hope these help you when you go to grab a snack. Remember to eat every 4 hours.

Springin´into shape with ya,

 Click picture to join!

 It´s never too late.

 

Spring Into Shape 10 Week Challenge

Have you made a New Year´s resolution to get the weight off once and for all or to get into better shape?

I did last year. Actually, it was just a prayer, thinking that I really couldn´t do it. Thinking that I would be the way I was for ever, but it was possible through the Lord´s strength, discipline, and a great support team! I am so thankful to tell you, that I reached that goal of 35 pounds lost in 11 months!

Part of that was due to our Christmas Crunch Challenge, and many have asked me to do another challenge. I am so excited about this next challenge because I just can´t wait to start counting points for my exercise again. ;) Even though there will be only one who will win the $10 prize, we all become winners by losing and by exercising!

So what are you waiting for?

Let´s Spring into Shape!

To join, just send me an e mail address you would like to use for the private blog we post on. I will then send out details this weekend as to how to enter the blog and to start posting.

Start date is January 20th for points!

Looking forward to Springing into Shape with ya´ll,