Hey...I know another post so soon??
Well this one is less work because I didn't actually write it, but I wanted to share it with everyone because it was so encouraging to me.
This is from Jen Keogh, a really good friend and someone I love to geek out with about this stuff:
It's so easy to compare ourselves with others especially in terms of exercising. There are the "real runners" and "real bikers." You know, the ones with aerodynamic spandex and calves that could cut diamonds. The ones who are cover models for Runner's World and exercise in outfits worth more than my rent. And if you're like me, you get passed while running or biking or swimming by one of these athletic gods and you think "Why bother...I'm not a real athlete. I'm just out here trying to get in shape...but I'll never be that shape."
So this manifesto is for us, to remind us no one is perfect and we're all in this race to get healthier together.
The Sweat Pants Manifesto:
We race to finish not to win.
We exercise in t-shirts from high school and sweat pants from Goodwill.
We get passed by moms in spandex pushing stroller's...when we're riding a bike.
We don't use energy bars or protein drinks; we eat ice cream after a run.
We aren't sure what a tempo run is.
We purchase running shoes based on how they feel, what colors they are, and where they were made.
We don't care how long it takes to run a mile but that we ran a little farther and a little faster than before.
We consider dancing alone in our underwear an aerobic routine.
We ride a bike to get from point A to point B. It's efficient exercise.
It doesn't matter how much or how fast we lose weight but that we are a healthier version of us than a year ago.
We've run in the pouring rain, in three feet of snow, in 90 degree heat, and up and down the hills of Pittsburgh--but these things don't make us runners. Choosing to get off the couch and taking our health in our hands makes us athletes.
We workout with friends or at the YMCA, and eat birthday cake at parties.
We shout obscenities at the aerobics instructor on the dvd and at our shins when it hurts to keep going.
Helping someone move is some of the best exercise.
We make up cheers, songs, chants, and crazy stories to encourage ourselves to keep going.
We eat healthy; We exercise so we don't have to all the time.
There are things worth spending some money on: good shoes, a reliable bike, and a bathing suit that is not transparent when wet.
We celebrate the small victories of walking up stairs without getting winded or getting to the end of the workout.
We exercise to be healthy so to enjoy life more, but exercise is not our life.
No matter the age, weight, fitness, equipment, clothes, or distance, we're all on the same path to becoming healthier, and we're all on that path together.
We don't exercise to be better than someone else; we do it to be a better version of ourselves.
---
Feel free to add and share. I want it to be an encouragement for people. It's a way of validating the work we're putting in and the results that come from it, no matter how the work or results compare to others.
Peace,
Jennifer R Keogh
Wednesday, March 17, 2010
Thursday, March 11, 2010
Kari the Dietician
I just wanted to give a little update about what's been going on. I am not sure how many of you know this, but I didn't. For those of you who have Highmark insurance, you are allowed 7 visits per year with a registered dietician. Those visits are completely free and covered by your insurance.
I took advantage of this coverage a few weeks ago and scheduled an appointment with a dietician, and as the title suggests she was named Kari. She was really cool and really helpful. Below are a few of the things we talked about and some stuff I thought might be helpful to everyone.
1. Veggies - Though Ben and I are vegetarians, after talking to Kari I realized that we weren't quite getting our daily recommended value of veggies. We were getting some but not all. You are supposed to have about 3 cups of veggies a day. In case you don't know about the new cool food pyramid here it is.
2. Proportions - We have all heard that Americans eat insanely big portions, that are unnecessary and unhealthy. But through our discussion, I came up with some helpful stuff. First, we are now using smaller plates, like the salad sized ones. This helps because, clearly, you can't fit as much food on your plate. But it also helps because it doesn't make it seem like you're eating less, it is more visually appealing. Second, no seconds. Her advice for holding to this, don't put the food on the table. Serve yourself in the kitchen and then bring your plate to the table. That way you won't be tempted to have just a bit more because it's right there in front of you. Third, your plate should be about 50% veggies, 25% starch/grains and 25% protein. In the case of casserole or one-pot dishes, the proportions should still have the same representation, just mixed up.
3. Perfection - you don't have to have it! This might have been the first time in this type of situation that I have ever had a doctor, etc. say something like that. It is always encouraging for someone to say you don't have to be perfect, no matter what they are talking about.
I had been doing a certain Pilates DVD (Pilates Weight Loss for Beginners) before going to see Kari. It was working well and definitely giving me a work out. She was a little skeptic of a Pilates routine for weight loss, but said that if my heart rate was up and I was sweating, then it was doing its job.
She also suggested some other DVDs, and once I tried some of them I realized how easy Pilates can be. She mentioned that she likes The Biggest Loser workouts, because you can mix and match them. I got the Biggest Loser Workout Vol. 1 and it has been great. There are 4 core routines to choose from, each 20 minutes, and a warm-up and cool down. One of my favorite things is that they use the contestants in the workouts, so it is informal and more real. Vol. 1 is led by Bob Harper, the male trainer, and he is super funny. "Oh man guys I am really feelin' this, I'm up here on this rock." (You'll get it if you watch the DVD).
Anyway, She also suggested Jillian Michaels' non-Biggest Loser DVDs. I was a little weary, the whole reason I got Vol. 1 was because she wasn't on it. With the fear of getting screamed at for an entire workout, I got the 30 Day Shred. I've only had the chance to do level 1, but man it is good. I ended up really liking it and she isn't as much of a jerk as I thought she was going to be. Warning: there are toned fitness helpers in her DVD, kind of a let down. ;)
If you're interested in some of the DVDs they are all at the library. That's how I tried them and now I am planning on purchasing them.
I am also thinking of taking a Zumba class, but I kind of don't want to do it alone. It is supposed to be really awesome and a total sweat-fest, which is kinda what I'm into now. So if anyone would maybe want to do that, they hold classes at the JCC all of my Squirrel Hill friends.
That is all the update I have in me for now. I encourage you to check out some of the info I listed above. I am also more than willing to geek out about nutrition or exercise stuff with anyone who wants to listen.
I took advantage of this coverage a few weeks ago and scheduled an appointment with a dietician, and as the title suggests she was named Kari. She was really cool and really helpful. Below are a few of the things we talked about and some stuff I thought might be helpful to everyone.
Food Advice
1. Veggies - Though Ben and I are vegetarians, after talking to Kari I realized that we weren't quite getting our daily recommended value of veggies. We were getting some but not all. You are supposed to have about 3 cups of veggies a day. In case you don't know about the new cool food pyramid here it is.
2. Proportions - We have all heard that Americans eat insanely big portions, that are unnecessary and unhealthy. But through our discussion, I came up with some helpful stuff. First, we are now using smaller plates, like the salad sized ones. This helps because, clearly, you can't fit as much food on your plate. But it also helps because it doesn't make it seem like you're eating less, it is more visually appealing. Second, no seconds. Her advice for holding to this, don't put the food on the table. Serve yourself in the kitchen and then bring your plate to the table. That way you won't be tempted to have just a bit more because it's right there in front of you. Third, your plate should be about 50% veggies, 25% starch/grains and 25% protein. In the case of casserole or one-pot dishes, the proportions should still have the same representation, just mixed up.
3. Perfection - you don't have to have it! This might have been the first time in this type of situation that I have ever had a doctor, etc. say something like that. It is always encouraging for someone to say you don't have to be perfect, no matter what they are talking about.
Exercise Advice
I had been doing a certain Pilates DVD (Pilates Weight Loss for Beginners) before going to see Kari. It was working well and definitely giving me a work out. She was a little skeptic of a Pilates routine for weight loss, but said that if my heart rate was up and I was sweating, then it was doing its job.
She also suggested some other DVDs, and once I tried some of them I realized how easy Pilates can be. She mentioned that she likes The Biggest Loser workouts, because you can mix and match them. I got the Biggest Loser Workout Vol. 1 and it has been great. There are 4 core routines to choose from, each 20 minutes, and a warm-up and cool down. One of my favorite things is that they use the contestants in the workouts, so it is informal and more real. Vol. 1 is led by Bob Harper, the male trainer, and he is super funny. "Oh man guys I am really feelin' this, I'm up here on this rock." (You'll get it if you watch the DVD).
Anyway, She also suggested Jillian Michaels' non-Biggest Loser DVDs. I was a little weary, the whole reason I got Vol. 1 was because she wasn't on it. With the fear of getting screamed at for an entire workout, I got the 30 Day Shred. I've only had the chance to do level 1, but man it is good. I ended up really liking it and she isn't as much of a jerk as I thought she was going to be. Warning: there are toned fitness helpers in her DVD, kind of a let down. ;)
If you're interested in some of the DVDs they are all at the library. That's how I tried them and now I am planning on purchasing them.
I am also thinking of taking a Zumba class, but I kind of don't want to do it alone. It is supposed to be really awesome and a total sweat-fest, which is kinda what I'm into now. So if anyone would maybe want to do that, they hold classes at the JCC all of my Squirrel Hill friends.
That is all the update I have in me for now. I encourage you to check out some of the info I listed above. I am also more than willing to geek out about nutrition or exercise stuff with anyone who wants to listen.
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