Like my friend Jenn said in her post, you know this one was coming eventually. Well it's here.... "Work Up a Sweat" is the challenge for this week.
Alright, I am not going to go on and on and on about the benefits of exercise, because if you don't know then where have you been? The current daily recommendation for adults is 20 minutes of aerobic activity a day, 2 hours and 30 minutes a week. That's it. It can be done via yardwork, walking around a local park, or even playing tag with your kids. The point is just to move and get that heart rate up.
So what do I do on a weekly basis that I count as overt exercise:
I posted last week that I was starting my running plan again. It's going swimmingly by the way, but we didn't get into the Nike Women's Marathon. So I will be running the "Race for a Soldier" in September. Cut my training plan by 3 weeks, but that's alright... I was milking it anyhow. This week is week 2 of a couch-to-5K program.
I also am a Body Pumper and I currently go twice a week. It's an aerobic weightlifting class and it totally kicks ass.
So try building on the success you had in Moving More (week 3, remember???). Spring is here, summer for some of the areas. If you have a hard time figure out what to do, try biking with the kids, train for a 5K (most are for charities), or just get out and take a walk at sunset.
Other resources:
CDC Guidelines on Adult Activity: http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html
Couch to 5K program: http://www.coolrunning.com/engine/2/2_3/181.shtml
The book we're following: http://www.amazon.com/52-Small-Changes-Healthier-ebook/dp/B0056J4ER0/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1325722556&sr=1-1
Jenn's blog: http://thewoogies.blogspot.com/search/label/52%20Small%20Changes
Monday, April 30, 2012
Sunday, April 29, 2012
The First Tooth...
is gone!!!!! Holly has had some wigglers for awhile now, but tonight was the night!
Daddy pulled it for her, though we had fun with a string and the front door. In the morning, she woke up to a really nice note from the Tooth Fairy and a silver dollar.
Daddy pulled it for her, though we had fun with a string and the front door. In the morning, she woke up to a really nice note from the Tooth Fairy and a silver dollar.
Friday, April 27, 2012
Photo Friday
** Every Friday, I will post a picture from our life.... enjoy! **
Door in The Forbidden City, Beijing, China, May 2011
Monday, April 23, 2012
52-Week Challenge - Week 17
How many got their giggles in last week? I sure did. Even though it was mid-terms (which were not fun by any stretch of the meaning), I made sure that I slowed down and enjoyed life with my girls. And if you have ever seen the Oliver girls in action, you know exactly why I had some good laughs. I had Holly tell me some jokes, which she is HORRIBLE at telling jokes, so it's even funnier. I had a tickle fight with Sarah, who has one of the best giggles around. I had a Bunco night with some new friends on Friday. And we spent the entire day on Saturday at the fair. Yep, I had a pretty good week last week just enjoying life (except for those midterms *shudder*).
Looking at week 17, our focus is back on food and the consumption of food. First, let's look back at what the challenges have been surrounding food thus far: remember we had a challenge where we needed to journal our food, get in lots of fruits and veggies, eat a balanced breakfast, and focus on whole grains. This week's challenge will draw on what you learned from those challenges.
The focus this week: Eat 5-6 squares per day. The main idea here is that you should never allow your body to be ravenously hungry, as this will cause your metabolism to slow down, your blood sugar to plunge, and may lead to overeating. We've all been there -- about to gnaw our left arm off because we didn't plan a snack or ate a "light lunch." Try to push yourself to keeping to a schedule. Breakfast in the morning, light snack mid-morning, lunch, light snack in the afternoon, then dinner. Simple right? No it's easier said than done if you already are not on this type of pattern.
Luckily, I am... I typically eat breakfast by 8:30 am. Normally I am at the gym 3 days a week (about to be 5), so I plan a small snack for right after my workout (string cheese, almonds, a banana). I eat lunch around 12:30. Have another small snack around 3:30-4 pm (typically fruit or cut veggies). Then we eat dinner at 6 pm. Of course, I also have a little something sweet around 8:30/9 pm, unless I had a beer or glass of wine. I find that if I stick with this type of schedule, my calorie intake per day is lower and I am less likely to be picking at dinner while I'm cooking.
Now, this type of eating doesn't work for everyone and how their metabolism works. Ronnie cannot do it - he's a 3-squares kind of guy. But, he sees how not having the snacks in between turns the kids in to cranky monsters (yes, just the kids, not me). So my idea for all of you this week is to listen to your body... try out the snack and see if it works for you. Maybe it's you hold on to the apple you packed to eat with lunch for a little later in the afternoon (or pack another one). But if you can't snack (like Ronnie can't), then don't - keeping a 5-6 eating pattern can lead to overeating and increased calorie intake.
Other resources:
The book we're following: http://www.amazon.com/52-Small-Changes-Healthier-ebook/dp/B0056J4ER0/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1325722556&sr=1-1
Jenn's blog: http://thewoogies.blogspot.com/search/label/52%20Small%20Changes
Looking at week 17, our focus is back on food and the consumption of food. First, let's look back at what the challenges have been surrounding food thus far: remember we had a challenge where we needed to journal our food, get in lots of fruits and veggies, eat a balanced breakfast, and focus on whole grains. This week's challenge will draw on what you learned from those challenges.
The focus this week: Eat 5-6 squares per day. The main idea here is that you should never allow your body to be ravenously hungry, as this will cause your metabolism to slow down, your blood sugar to plunge, and may lead to overeating. We've all been there -- about to gnaw our left arm off because we didn't plan a snack or ate a "light lunch." Try to push yourself to keeping to a schedule. Breakfast in the morning, light snack mid-morning, lunch, light snack in the afternoon, then dinner. Simple right? No it's easier said than done if you already are not on this type of pattern.
Luckily, I am... I typically eat breakfast by 8:30 am. Normally I am at the gym 3 days a week (about to be 5), so I plan a small snack for right after my workout (string cheese, almonds, a banana). I eat lunch around 12:30. Have another small snack around 3:30-4 pm (typically fruit or cut veggies). Then we eat dinner at 6 pm. Of course, I also have a little something sweet around 8:30/9 pm, unless I had a beer or glass of wine. I find that if I stick with this type of schedule, my calorie intake per day is lower and I am less likely to be picking at dinner while I'm cooking.
Now, this type of eating doesn't work for everyone and how their metabolism works. Ronnie cannot do it - he's a 3-squares kind of guy. But, he sees how not having the snacks in between turns the kids in to cranky monsters (yes, just the kids, not me). So my idea for all of you this week is to listen to your body... try out the snack and see if it works for you. Maybe it's you hold on to the apple you packed to eat with lunch for a little later in the afternoon (or pack another one). But if you can't snack (like Ronnie can't), then don't - keeping a 5-6 eating pattern can lead to overeating and increased calorie intake.
Other resources:
The book we're following: http://www.amazon.com/52-Small-Changes-Healthier-ebook/dp/B0056J4ER0/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1325722556&sr=1-1
Jenn's blog: http://thewoogies.blogspot.com/search/label/52%20Small%20Changes
Here I Go Again
Today is Day 1. Today, I start my journey on my way to 13.1..... And today I will not fail. I have my shoes laced up, my iPod charged, and my body fueled. All that's left is to get my butt out of this chair and out the door. And it couldn't be a more beautiful day: it's 50 degrees and sunny, a rare treat for spring in the PNW.
One of my best girlfriends asked me to join her in running the half in the Nike Women's Marathon. San Fran in October with a woman I treasure - hell to the yeah! I even recruited another friend to join us. We entered the lottery and will find out in a few weeks if we are in. If we don't get in, there is a race up this way that I'm interested in as well.
But, today: This is for me... today I am working on building my mileage in my new shoes. I'm running in minimal shoes now, so it's slow and steady for the first steps as I build up my muscles and get used to running with no cushioning.
One of my best girlfriends asked me to join her in running the half in the Nike Women's Marathon. San Fran in October with a woman I treasure - hell to the yeah! I even recruited another friend to join us. We entered the lottery and will find out in a few weeks if we are in. If we don't get in, there is a race up this way that I'm interested in as well.
But, today: This is for me... today I am working on building my mileage in my new shoes. I'm running in minimal shoes now, so it's slow and steady for the first steps as I build up my muscles and get used to running with no cushioning.
Sunday, April 22, 2012
Spring Fair-ing It
Is there anything better than going to the fair? We were sad to learn we had missed the state fair when we moved here, as it had just closed. Slowly, I am getting plugged into the little things that go on around WA. This weekend we had the opportunity to go to the crab races or to head to the spring fair. Deciding to lean in favor of driving less, we headed to Puyallup for the fair.
Interesting note: The way you pronounce Puyallup will tell people INSTANTLY where you are from. Ronnie and I say it Pew - Y'all - up. Apparently it is pronounced Pew - all - up. Of course, we still say it our way, but it's nice to know the "right" way to say it.
Anywhooo, off to the fair we went. Again, it was just great weather and a rarity for April. Trust me, we've had our rain, but the weather fairies are giving us a day or two reprieve in there every so often.
Talking to the girls, we had several items on our to do list: eat funnel cake, ride the rides, eat ice cream, play a few games, and eat more fair food. And yes, we got it all done!
First, we headed over to watch the Air Dogs show. These are the dogs that run as fast as they can and jump into the pool. We watched a whole group in the semi-finals and decided to press, as my adrenalin junky was itchin' to ride something. She went for the Tornado: a ride that spun and flipped you round and round. Then it was off to something more tame for Sarah, as she wanted to go on the merry go round. Then Holly was back at it with the Zipper.
I decided to take Sarah to find some ice cream around that time... she was sad that she was about an inch too short for a ride.... But it was nothing that a BIG lollipop couldn't fix!
We went and found the Starship for Holly to ride and Sarah played a game for a stuffed animal. Then we went through the FAA exhibits, watched the pig races, and found a NASCAR simulator to play with.
When we came out of the exhibition hall the sun was starting to set and the lights were coming on... Lighting my way directly to the funnel cake and the Ferris Wheel. As, we watched the sun sink down over the Olympics as we went around on the Ferris Wheel, I don't think any of us missed those crab races!
Interesting note: The way you pronounce Puyallup will tell people INSTANTLY where you are from. Ronnie and I say it Pew - Y'all - up. Apparently it is pronounced Pew - all - up. Of course, we still say it our way, but it's nice to know the "right" way to say it.
Anywhooo, off to the fair we went. Again, it was just great weather and a rarity for April. Trust me, we've had our rain, but the weather fairies are giving us a day or two reprieve in there every so often.
Talking to the girls, we had several items on our to do list: eat funnel cake, ride the rides, eat ice cream, play a few games, and eat more fair food. And yes, we got it all done!
First, we headed over to watch the Air Dogs show. These are the dogs that run as fast as they can and jump into the pool. We watched a whole group in the semi-finals and decided to press, as my adrenalin junky was itchin' to ride something. She went for the Tornado: a ride that spun and flipped you round and round. Then it was off to something more tame for Sarah, as she wanted to go on the merry go round. Then Holly was back at it with the Zipper.
I decided to take Sarah to find some ice cream around that time... she was sad that she was about an inch too short for a ride.... But it was nothing that a BIG lollipop couldn't fix!
We went and found the Starship for Holly to ride and Sarah played a game for a stuffed animal. Then we went through the FAA exhibits, watched the pig races, and found a NASCAR simulator to play with.
When we came out of the exhibition hall the sun was starting to set and the lights were coming on... Lighting my way directly to the funnel cake and the Ferris Wheel. As, we watched the sun sink down over the Olympics as we went around on the Ferris Wheel, I don't think any of us missed those crab races!
Friday, April 20, 2012
Photo Friday
** Every Friday, I will post a picture from our life.... enjoy! **
Give your sister a hug!!! Wichita Falls, Texas, January, 2009
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