Today was my long run (5.56 miles at 12.1 min/mile, y’all!), and I thought I might share with you some of the songs on my running playlist. My only requirements for good running songs are that they have to be fast, and they have to be catchy. That makes for a very eclectic playlist! I have a ton of songs on my list, so I’m thinking I will post five songs a week. Here are the first five, in no particular order!
I Do Not Hook Up
Cotton Pickin’ Time
That’s all for this week! Check back next week for more music!
With the holidays coming up, many of us are going on vacations to visit family and friends. It can be difficult to stay healthy while traveling, but it is definitely possible! Here are some tips to help you stay on track.
The kids’ meal is your friend, but make sure it is a healthy one. Unfortunately, a lot of kids’ meals can be pretty unhealthy, but restaurants are coming around. For example, at a bakery in Disneyland, I chose a kids’ meal that had a small turkey sandwich and apple slices.
On a vacation, allow yourself treats. On my last trip, I allowed myself one treat per day. I enjoyed my vacation and didn’t feel deprived. The rest of the day, I ate a lot of lean proteins, fruit and veggies.
When eating at a buffet, fill your plate with vegetables. If you can, bring your own salad dressing. If not, salad bars often have balsamic vinegar you can top your salad with.
Make sure you get some kind of movement in each day. Listening to Jillian Michaels’ podcast, I got a couple of tips. You can bring exercise DVDs with you if you have a laptop or DVD player to watch them on. Use water bottles as weights, or bring resistance bands with you. If you can’t bring anything with you, do squats, lunges, running in place, planks, pushups, etc. These exercises take up very little space and don’t require any equipment. I actually did some of these exercises standing in line for Black Friday!
STAY HYDRATED. This is a good tip any time, but when we’re traveling, it can be easy to forget. Always bring water with you.
Be creative! Find interesting ways to get exercise and healthy foods. Planning these things on a trip can be fun. Enjoy your vacation, and do the best you can.
Below are some tips I was given on Facebook. Please feel free to add your own in the comments!
Fitfluential Facebook Group
Crystal C. – I like to seek out a grocery store at my destination so I can have fresh food and veggies on hand while out sightseeing.
Tamara G. – Always book a hotel with a decent fitness centre. Many have very good ones. Check it out in advance!
Kim U. – Bring along favorite snacks that may be hard to find and/or prepare.
Emily R.B. – I do both bringing non-perishables like almonds and other snacks, as well as getting to a store as soon as possible to stock my room. I can’t always afford the fitness centers (last place I stayed was $25 a day, yikes!), so I bring my laptop and a couple DVDs, and just work out in my room.
Aims Ca – Find bloggers in the area and see where they work out. Try something new. I had not swam for years but I did a couple times on trips this summer.
Arlene H. – Plan to do active things during your trip … like a day hike to explore the area.
Gina P. – Plan, plan, plan. Have a plan A and a backup or two. Think about what excuses or barriers you might come up with and have a plan to counter them. Find workouts online that use body weight for resistance — some are even designed for small spaces like hotel rooms — and plan to do those early. Check for good walking areas around where you are staying using Google maps. Look for ways to work it into your trip and have fun.
Jen H. M. – I packed my food scale on a recent vacation so that I could continue measuring portions. We also hit the grocery story right after picking up our rental car (on a recent trip) so that we would have healthy snacks rather than stopping to grab junk food.
My Facebook Friends
Jamie P. – Bring healthy snacks & drinks.
Elizabeth T. – I would say to tell people to shop where they know!
Jackie R. – Offer to bring a dish. If you’re traveling pick something that travels well and that can be served without heating up. If you aren’t traveling far, offer to bring a healthy version of a favorite not so healthy dish.
I used to struggle so much with losing weight and being healthy. I would say, “I just like to eat and I hate to exercise. This is who I am.” Every time I would try to lose weight, I failed. I failed because every moment of healthy eating and exercise was drudgery. I thought I was forcing myself to be someone I wasn’t. When you are trying to force yourself into a box you don’t feel like you fit in, you will either be miserable, or you’ll never be able to keep it up. This is why I always set myself up for failure.
Back in January, when I started this journey, God opened my eyes. Little by little, as I just put my head down and did the work, it wasn’t drudgery any more. It became something I enjoyed doing. I like finding healthy things to eat that taste good. I like working out. I like talking about health and fitness. Months into this process, I have realized THIS is the person I always was deep down. For the first time since I was a kid, I look in the mirror and like who I see….not just on the outside, but on the inside too. I don’t even recognize that lazy, unhealthy girl. The girl I am now is who I was always meant to be, and she’s not going anywhere.
Ever since I was a kid, I have had zero confidence in my athletic ability. School was my strong suit, not sports. The fitness tests in school were always a nightmare. Push-ups, sit-ups, and running…I would always panic, because I knew I would finish last. “I can’t,” was something I said a lot. I never wanted to push myself or try very hard because I knew I would fail.
This year, something changed. The only explanation is God. He caused a shift in me that made me want to try. It is definitely not something I could have done on my own. I started out with something small, and I gradually began to believe in myself. Now I feel stronger than I ever though possible.
So, you had to get the life story to understand why this next part is so important. This month, I have decided to commit to a few challenges. First, I am participating in the Plank a Day (#plankaday) challenge. I will hold a plank position for increasing amounts of time each day. Second, I am participating in the Squat September (#squatsept) challenge. I will be doing squats, with five more added to my total each day. Third, (this is the one I am most excited about) I am going to work on push-ups every day. I will continue working until I can do a real push-up for the first time in my life. Today was day one. I did a push-up on my knees, but it was a push-up! I am just going to keep digging until I accomplish my goal.
We all have our own struggles…things we say we can’t do. I hope you are able to find your own strength to move past them and accomplish your goals. If you are willing to put in the work, you might surprise yourself.
"I can do all things through Him who strengthens me." Phil. 4:13