Setting Realistic Fitness Goals You Can Stick With

Having a realistic mindset when setting fitness goals is important. And there are a few things you should know to feel successful along the way. 

Take it Slow

Many of us can jump too far ahead wanting instant results. Unrealistic expectations can derail how you feel about yourself and your fitness program. The goal is to avoid frustration and maintain a positive outlook.

Part of being successful with your program is learning to slow down and allow yourself to be a beginner. This will take being patient and trusting the process.

If you have reached your goals and fallen back into unhealthy habits, this is for you as well. Recovering from injury will also require being patient and conservative with your fitness.

Stay Consistent

Fitness takes time and consistent effort. Achieving your goals is a life-long progressive program. We are always a work in progress.

And there will be times you don't feel motivated and must depend on a disciplined lifestyle to keep going. And that is the important thing - not to give up. And discipline helps you stay consistent.

Staying consistent is what develops a healthy life, body, and mind. Remember it's what you do all the time that matters.

Stay Positive

You can't develop a positive life in a negative mind. Staying positive is so important in health, fitness, and life. And this takes daily work and choices.

We all have blah days and can feel overwhelmed with our fitness program. When results are slow, sometimes staying positive is difficult. 

What is helpful in these moments is reading positive affirmations, talking your feelings through with a supportive spouse or friend, and not lose focus on the realistic expectations of all fitness programs.

Helpful Tips

The following tips on how to set realistic fitness goals will be helpful:

• Allow yourself to be a beginner.
• Adopt the mindset that fitness is a life-long journey.
• Results don't happen fast so be patient with your progress.
• It's ok not to know everything at once.
• Start where you are and enjoy the process.
• Take one day at a time and avoid jumping too far ahead.
• Healthy weight loss is 1lb to no more than 3lbs per week.
• Muscle takes time to build, be patient.
• It will feel hard and that is normal, keep going.
• Maintain a fitness journal and repeat healthy weeks.
• Baby steps create big results.
• Avoid quick-fix diets and fitness gimmicks.
• Workout 3-5 days per week for at least 30 minutes. (this is doable)
• Drink more water, eliminate soda, decrease alcohol. (you can do it)
• Focus on today and making healthy choices.
• Don't expect to lose 20lbs in one week - stay realistic.
• Avoid comparing yourself to others.
• Each day you will become healthier, stronger, and better.
• Start by making 3 healthy changes per day and repeat until it's a habit.
• You can do it!

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More is Not Always Better to Achieve Your Fitness Goals

When it comes to fitness more isn't always better. Overtraining, over supplementing, and consuming too much protein can adversely affect your body.

More is not better, better is better.

Getting fit and maintaining a healthy body is a simple process. It really doesn't require eating loads of protein or grueling workouts to reach your goals. All it takes is a consistent effort of eating right and exercise. Quality over quantity.

Focused workouts utilizing differing energy systems of the body throughout the week is sufficient. What this means is mixing up cardio, weight training, core work and flexibility for a well-balanced program. Exercising at least 4-times per week is shown to maintain a healthy body according to research.

Active rest days are a great way to have fun when not performing a structured workout. Enjoy being active and healthy is the point.

Food for Thought

Thinking about nutrition in a healthy way is also important. Eating more than is required of any macronutrient can backfire your good fitness intentions. Consuming a balance of whole nutritious foods including lots of veggies, lean proteins, and good fats in appropriate amounts is what maintains optimal fitness.

We require a certain amount of each macronutrient and over-consumption of one can actually have adverse health effects, just as eliminating healthy foods can cause nutrient deficiencies. More is not better, better is better. 

Effective Exercise

Spending hours in the gym thinking this is beneficial to your fitness is inaccurate. This is a perfect example of how many think more is better. Overtraining can have adverse effects on your body, not to mention an increased risk of exercise burnout.  

Over-use of joints and even muscle breakdown can occur when the body is overtrained. Overtraining syndrome is shown to decrease your immunities, decrease muscle growth, and increase stress levels.

Another problem is exercise addiction that may occur for those feeling guilty eating off track and psychologically beating themselves up in the gym. Obsessive exercise to relieve food guilt can increase the risk of overtraining syndrome. 

Appropriate workouts are focused and effective taking no more than an hour to complete.

Final Thoughts

What it comes down to is being fitness smart. This means not believing more is better. It allows you to enjoy the process of getting healthy with proper nutrition and workouts.

Often times, basic, simple but challenging workouts provide the best results. You are able to maintain your body without overworking to the point of burnout or injury.

Also, it's important to stay away from fad diets. Remember if it's too good to be true - it is. The only proven scientific claims to successful fitness are eating right and exercise. 

The takeaway is simply to eat right, exercise consistently, and enjoy a balanced life. This is true fitness and nothing more to it. More is not better, better is better.

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Maintaining Your Fitness is The Goal

Reaching your fitness goals is a great accomplishment. I applaud your effort and hard work to make that happen.

The question is are you maintaining those goals? Is good health a continued priority and lifestyle?

Fitness is a Lifestyle

Fitness is not meant to be a temporary fix but a lifestyle of health and wellness. Sure, you may rock that swimsuit for the season but is that all fitness means?

True fitness success is when you live it daily. Eating healthy foods consistently and exercise is part of your normal routine. In fact, getting off track for too long doesn't feel right when living a healthy lifestyle.

Fitness becomes a priority and excuses no longer get in the way. You refuse to return to being overweight, sick, and nearly dead. You get the point.

Keep Healthy Habits For Life

I've seen too many people succeed at reaching goal weights, reduced body fat, and improved health and throw it all away. Somehow, thinking you can get away with returning to a few unhealthy habits backfires. You may be right back where you started or worse wondering what happened.

The purpose of dumping old ways is to learn and keep new and healthier methods. This is lacking and maintaining your health is suffering.

Adopting healthy habits means keeping them for life. Life is the event you're getting in shape for not bikini season. Forget the clothes and stand naked in front of a mirror.

Standing in your truth will let you know if you're doing a great job maintaining your fitness. I'm not talking about the body and skin changes naturally occurring with aging. We all know the difference. You also know if you are really living a healthy life.

The Bottom Line

Your body keeps the most accurate record of what you're eating and drinking regardless of what you write down. It also knows if exercise is lacking. Your body is smart like that.

Reaching fitness goals is possible when a healthy lifestyle is being maintained. In fact, maintaining your fitness is the goal.

If you have reached your goal before you can do it again. This time, look at the process of getting fit as the goal and maintain that.

Instead of having to repeat getting back in shape, why not just stay in shape. Real talk all in fitness love.

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Are You Really Eating for Fitness Goals?

Fitness goals are awesome. Agreed?

You want to lose fat, gain muscle, and feel healthy. Reaching these goals requires good eating habits and overall, a healthy lifestyle. How are you doing with that?

What Are You Eating?

Are you really eating for fitness goals?

In order to achieve good health, it requires consuming healthy food and exercising consistently. Not living this way should make you feel weird. Do you feel weird?

If the answer is no, there is something not right with your fitness program. It usually comes down to what you're eating. Eating unhealthy is often validated because you workout several times per week. This isn't a healthy approach to food intake and exercise. Remember, you can't out-exercise a crappy diet.

The takeaway here is nutrition plays the largest role in your fitness success. Without eating right, achieving goals will not happen. True story.

Food Is Fuel Not a Reward

I have seen fitness success turn into a train wreck of eating off track as a reward for doing so awesome. Your seemingly well-deserved food frenzy has snowballed into a struggle to get back on track. It can begin innocently thinking eating unhealthy one time is okay, but without self-control, it really can be disastrous. Remember, food is fuel and not a reward.

The bottom line is to think before you eat.

Food is Powerful

The food you eat and what you drink represents the body you show. Think about that statement. Food is powerful and makes you feel healthy or unhealthy. It can also make you look fit or fat.

Consuming unhealthy processed food products increases inflammation in your bloodstream. Inflammation is said to be one of the main causes of increased risk of chronic disease and cancer.

Eating right includes consuming lots of plant-based foods, lean proteins, nuts and seeds, grains, and healthy fats that clean up inflammation in your body. You feel great and look great.

A healthy lifestyle is learning how to balance nutrition. Eating right at least 80% of the time allowing for a few splurges is considered healthy and sustainable. It's also an enjoyable way of living.

Take Responsibility 

Being in denial about what you're eating doesn't fix the problem. Now is a great time to perform a nutritional assessment and take an honest look. Reaching fitness goals means being true to yourself and taking responsibility for your nutrition.

The great news is you can always get back on track and start again. This time, with healthier choices and a real commitment to living the lifestyle. Fitness is always about progress and not perfection. 

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2017 Goals: Year End Review

Happy New Year!! Last January, I posted nine goals and it's time to look back to find out how I did!

1. Run a 100 mile race -- Done. Bryce 100M is in the books!

2. Run 2,400 miles / Climb 450,000 feet -- Done. 2017 Totals = 2,505 miles / 457,400 ft.

3. Conquer the hills -- Not Complete.  The goal was to PR on the following:
(1) Marincello: Goal = beat 15:41 total or 10:53/mi -- best this year = 16:36 total or 11:31/mi
(2) Bobcat: Goal = beat 21:33 total or 10:39/mi -- best this year = 23:19 total or 11:31/mi
(3) Regular 12: Goal = beat 1:45:00 total or 9:03/mi -- best this year = 1:57:51 total or 10:09/mi

4. Read 52 books (with at least 4  of them off my home shelf) --  Done. As of Dec 31st I read 95 books with a total of 33,412 pages which is an average of about 350 pages per book. Also, 6 of them were off of my own shelf and I gave away 4 of them after I finished them.

5. Bike or Run Commute once a week to work -- Done. I ended up with 303 biking miles this year, which is an average of about 5 miles per week. This jives with my goal, as one round trip commute to BART is about 3.5 miles. I have not run commute even once this year.

6. Try 12 new things -- Done. This year, I (#1) drove cross country to WY in one day, (#2) and hiked off trail  for over 100 miles in the Wind River Range. I did a solo trip to (#3) Sweden, where I (#4) hiked the 400km+ Kungsleden trail, (#5) ate reindeer sausage, (#6) rowed myself across a lake in a rowboat three times, tested out a new rain jacket, and (#7) tried Swedish beer. I also (#8) went to Bryce National Park, where I (#9) ran 100 miles and then made a quick stop in (#10) Zion on the way home. I visited friends in Brighton Beach where we went to a (#11) BYOV (bring your own vodka) Russian restaurant. I went (#12) to the drag races in Sonoma and then the finals in Pomona. There were many others as well, and I am still mostly "learning something new every day" as my parents used to tell me I should do!

A Day at the Drag Races

7. Spend less money than last year -- Done. As of the end of Q2, I spent 26% less than last year. However, after Q3, after buying a lot of new backpacking gear and doing the bulk of my yearly traveling, I sunk to only 11% less than last year. At the end of the year, I ended up spending 10% less than last year.

8. Complete my yard project -- Mostly done. My goal was to switch out the grass in the front yard for rocks and drought resistant plants. This was done. I also wanted to update the front yard sprinkler system. This was partially done In the back, my goal was to reorganize the raised beds, reorganize the drip system, set up a leveled patio area in the back corner, and put down flagstone on the patio. This was all done. However, I am not really satisfied with the setting of the flagstones, and so this will be 2018 redo. So, I will say that this was done.

9. Complete my wall art / photo project -- Done. I finally got my act together and printed out some photos for the over-the-couch wall. The problem is that I can never choose which photo to put up. However, I finally decided to just put something up and if I didn't like it, I could change it later. I also ordered some more canvas prints from a Groupon and so now I have a few more prints around the rest of the house as well.

Out of 9 goals, I really only missed one of them, so I call that a good year!

How did you do with your 2017 goals? What new things did you try this year?

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2017 Goals: (Better Late Than Never) Mid-Year Check In

In January, I posted nine goals and it's time to do a mid-year check in to find out where that I need to focus on getting my bootie in gear!

1. Run a 100 mile race -- Done June 2017. Bryce 100M is in the books!

2. Run 2,400 miles / Climb 450,000 feet -- In progress / on track. Stats mid-July = 1,300 miles (54%) / 244,000 ft. (58%)

3. Conquer the hills -- Needs work! (A lot of work)!  The goal was to PR on the following:
(1) Marincello: Goal = beat 15:41 total or 10:53/mi -- best so far = 16:36 total or 11:31/mi
(2) Bobcat: Goal = beat 21:33 total or 10:39/mi -- best so far = 23:19 total or 11:31/mi
(3) Regular 12: Goal = beat 1:45:00 total or 9:03/mi -- best so far = 1:57:51 total or 10:09/mi

4. Read 52 books (with at least 4  of them off my home shelf) --  Done June 2017. Stats mid-June = 57 books. Also, as of mid-June, 6 of them have been off of my own shelf and I have given away 4 of them after I have finished them.

5. Bike or Run Commute once a week to work -- In progress / probably on track. The rain finally stopped, but then I got a flat tire and then I got lazy. I need a total of 180 biking miles (1 round trip per week = approx 3.5 miles). Stats mid-July = 35.4 miles (19% done). I have not run commute even once this year.

6. Try 12 new things -- In progress / probably on track. This can be a new place, a new food, a new activity, or...whatever! I have definitely added a few to my list but need to keep finding new things to try!

7. Spend less money than last year -- In progress / on track. As of the end of Q2, I have spent 26% less than last year. However, I did buy a car last year in March, so it's not surprising that the first two quarters this year are lower. It will be interesting to see how this shakes out after Q3, as I bought a lot of new backpacking gear this quarter.

8. Complete my yard project -- In progress / probably on track. In the front, I have done about 90% of the project. I still need to finalize the drip system and add rocks to one grassy area, but I am waiting for it to dry up first.

9. Complete my wall art / photo project -- In progress / probably on track. I did finally put up some photos! However, this is only about 75% done. I have to pick out a few larger photos to print and then hang them, which is something I tend to put off!

So I am done with two, on track with two, probably on track with four and need serious work on one!

How are your 2017 goals coming along? Have you spent more or less money than last year?

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Looking Forward: Goals 2017

Last year I did a pretty shoddy job with my goals. However, I had a great year and part of the greatness was in the act of attempting to achieve those goals, even if I did not complete them. I believe that there is a goal "sweet spot." I would like to set goals that are a bit of a stretch, but are not so far away that I end up with a list of failed goals at the end of the year. I am not sure I have found that sweet spot yet, but I am going to keep trying!

I think that this year I need to revisit my intentions and focus more on fewer more important things rather than several smaller less important things. This being said, there are a few repeats from last year!

1. Run a 100 mile race --This is one that has eluded me, but this year, I am going to try, try again! I know I can do it, but have unfortunately run into a few issues the last couple of times. However, I am going to learn from my mistakes (no moving furniture a week before a race!) and get back out there again.

2. Run 2,400 miles / Climb 450,000 feet -- Last year I ran over 2,200 miles and climbed over 400,000 feet. I would like to increase both by about 10%.

3. Conquer the hills -- There are a set of hills I regularly climb and this year I want to either (a) run all the way up it if I have not before, or (b) run faster up it if I have run the entire thing already. Here they are: (1) Marincello: 1.4 miles / 9% average grade / 682 ft climb / best time 15:41 total or 10:53/mi (03/16) (2) Bobcat: 2 miles / 6% average grade / 696 ft climb / best time 21:33 total or 10:39/mi (03/16). In addition, there is a loop that I do which I would like to get under a 9:00/mi pace on. (3) Regular 12: 11.6 miles / 2,200 ft climb / best time 1:45:00 total or 9:03/mi (03/16)

4. Read 52 books (with at least 4  of them off my home shelf) --  I have consistently beat this goal each year (last year I read 72 books), however, I do not want to get into that rut of finishing something that is no longer fun just to say that I did it. So, as much as I love to read and will likely read more than one book a week, I do not want to force myself to do it. In addition, once again, I will try to cull my home shelves a bit by reading one book a quarter from them and probably giving them away afterward.

5. Bike or Run Commute once a week to work -- Right now it's raining, and so it may be a little while before this happens, but I want to either bike or run to/from BART at least once per week.

6. Try 12 new things -- this can be a new place, a new food, a new activity, or...whatever! This is actually quite a fun goal and one I like setting and accomplishing!

7. Spend less money than last year -- I know where I need to cut back (transportation is a big one), so this is totally possible, as long as I watch my spending. I plan to do this by continuing my quarterly spending check, as I have for the last couple of years.

8. Complete my yard project -- this has been on the radar for a while, but I have not really been in any hurry. The plan is to get rid of the lawn and put in rocks/shrubs. I have already begun by planting a few things, but the main part, the groundwork, has been put off.. I just need to order (or forage) the supplies and get to work!

9. Complete my wall art / photo project -- since I have moved in (almost two years ago!) I have been meaning to put some photos on the walls. I have even gone as far as painting some frames and ordering other ones. However, I need to pick and print out the photos, but I am dragging my feet on this. I have too many photos to choose from! I would like to get this done by the end of the year.

This is it! I have a couple of other small ones, like my yearly purge, but these are the main goals for the year. I think this year's goals are all doable, as long as I get my plan together. If you fail to plan, you plan to fail!

What goals do you have planned for this year? Are there any goals that you duplicate year after year?

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Look Back: Goals 2016

At the beginning of this year, I set a few goals for myself. Unfortunately, I did not do a very good job of sticking to them this time! Last year, out of about 10, I completed or partially completed 8 of them. This year, well...you shall see! I found that this year I focused more on a few specific things in my life and a lot of the other little things went by the wayside. 

1. Run a 100 mile race. As much as I hate to say this yet again, this was one goal that I Did Not Complete. I signed up for the Silverheels 100 mile race in Colorado, where the course was from 10,000 feet to 12,500 feet. I got about 60 miles into it before I finally threw in the towel. This was after a lot of nausea and a very difficult time keeping food down, hence very little energy overall. However, I learned from my time in Colorado, and I am ready to try this goal again!! 

2. Run 2,000 miles / climb 250,000 ft elevation: Completed. Last year I ran about 1,800 miles and climbed about 250,000 feet, but my goal was to train smarter than last year, because last year I got injured, which put a damper on my running. Happily, I ran approximately 2,230 miles this year and according to Strava, I climbed 413,000 feet. I will take this with a grain of salt, as my weekly running partner did about 300,000 feet. However, I probably got about 100,000 feet more than him just by hiking in the Alps. So I will call it something between 300,000 - 400,000 feet. Total win.

 

3. Read 52 books. Completed. This year I read 72 books. I also did the Book Riot Read Harder challenge, which I will probably not do again next year. I found it fun to try new things but felt pressure to complete the categories and guilt if I read something that did not "count toward something". See this post for my favorites of 2016! 

 

4. Read 12 books from my own shelves. Did Not Complete. I ended up reading 3 books from my own shelves and throwing all three away. It's not great, but if I was a baseball player, I would have a better batting average than most pitchers. 

 

5. Ride my bike to work 2 times per week: Did Not Complete. According to Strava, I biked 134 miles for a total of 57 rides or 2.35 miles per ride. Before you say that it's not so bad because that's still over 1x per week, let me remind you that a "ride" to me is to AND from the BART station, which would be about 4 miles each day. So I probably rode to work 28 times, which is an average of about once every two weeks.

 

6. Practice my Spanish: Did Not Complete. My goal was to talk to a friend for at least 5 minutes once a week,  and to study and learn at least 100 new words per week. This is a goal that I didn't really even try to make happen. My running husband is from Mexico and he would happily talk to me in Spanish, but I didn't even try. Total fail.

7. Try new things: Partially Complete. (1) Visit 12 places that I have never been before. DONE (2) Learn one new recipe a week. Did Not Do. (3) Try 6 new things.  DONE (ate Polish food, went cycling in New York city, walked over a huge frozen lake, went to a jug band party, carried chairs down the streets of Brooklyn, ate at a three Michelin star restaurant [and many more!]).

 

 8. Spend less than I spent last year: Did Not Complete. This year, although I did not buy a house, I did buy a car and so my transportation category is way inflated over last year. In addition, paying all the household bills myself rather than splitting them like I did for part of the year last year probably increased the "bill" portion of my "home" category by at least twice as much. I will be posting my annual 2016 money pie very soon and will give a breakdown of how much each category increased/decreased from last year. 

As you can see, out of the eight goals I posted, I only completed two and partially completed one. Next year I will have to think about where I could improve upon achieving my goals. I think my biggest downfall this year is lack of planning, which is not normal for me! But, in the words of good old Benny F., "If you fail to plan, you plan to fail." So true. First goal of 2017: be more structured in my planning! (Side note: If you haven't listened to this episode of Freakonomics about productivity, you should do it now!)

In case you think that I am a totally negative Nellie, fear not! I have a lot of things that I am proud of from this year! I installed a ceiling fan in my room, I did a ton of work in the backyard, I did a huge purge and Goodwill run (and got rid of a ton of books etc. in the process), I had a new 100k PR and beat my old 50 mile time for one difficult race (in the snow no less), I spent a lot of good times with my friends and family and I traveled to some fabulous places! However, those items are not as easy to quantify, but all in all, I would say it was a successful year.

 

Did you make goals in 2016? Which ones were difficult for you to obtain? Do you fail to plan or are you good at seeing things through? Did you have a successful year?

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How I Eat to Stay Fit and Healthy

I Eat For Goals

I recently posted this motivation on my Instagram and Facebook:

" I do take the time to read your comments left on my motivational posts and excited you're striving to adopt a healthy lifestyle. Showing images of those dedicated to fitness including myself are to encourage and inspire. 

I receive both positive and negative feedback all part of being an online personality. I'm going to get very personal with you and you can read more about me on my Blog if you choose.

I'm over 50, a fitness professional and freelance writer who works extremely long hours. My day doesn't end when I step out of my studio. I look the way I do because of the lifestyle I walk daily.

I don't spend hours in the gym. I limit my workouts to one-hour sessions 4 to 5 days per week. I indulge on treats on occasion and eat incredible tasting healthy food.

I am a woman of God and my faith helps me with inner strength and getting through each day. I am passionate about helping people get healthy and would love to hug everyone making this choice. I believe life is a gift and I am not here to be anyone else or look like anyone else. I am also not here to shame others for not looking like a fitness model. 

My goal is always to be my best me each day and in that I may fail but pick up and keep trying. My image is to show that it's never too late, no circumstance too hard, and even injury so severe to not be able to do something. Articles and images are for inspiration and motivation as you work on becoming your best you.

Getting angry and discouraged because you're not personally making the choices to change your body does nothing but fuel resentment. It may even cause you to walk away from trying. I pray your thoughts and feelings would be changed for the positive. Also that your focus to become healthier would start today. 

Fitness is a journey and we're all works in progress striving for our best and never perfection. Embrace the now, love who you are now and start working right where you are. Today is what we have and narrowing that down more, this moment is the concern. What you're thinking and doing right now...is it creating a better, healthier you?"

The responses to this post were incredible, touching, and inspiring. I am a woman of my word and answering the call to several requests of what I eat on a weekly basis and my workout routine. I will begin with nutrition because I have found this to be the biggest struggle for people throughout my years of teaching health and fitness. 

I like to teach nutrition simply and focus on health. There's nothing secret or costly about eating for fitness goals. Sadly, too much complication has been placed on this topic. Food fears and guilt have been created through unrealistic marketing.

Let's all just take a deep breath and relax about eating healthy. Releasing the stress surrounding food is the first order of business. Healthy food is not the enemy and isn't the cause of our weight gain. Eating the right food is what will enable our body to be fit, healthy and strong.  

I feel blessed to have the ability to motivate and inspire you. We are all works in progress. Forget about perfection and just apply the best principles of healthy nutrition and fitness each day. This also includes eating off track on occasion. If any fitness professional tells you indulgence never occurs that is a bold face lie. I will personally answer to that statement.

I have been in the fitness industry over 30 years and have had my share of burgers, fries, pizza and brownies. I live a life of moderation and use a 90/10 percent eating strategy and sometimes 80/20 depending on the situation. Eating healthy is also about balance and allowing for the occasional treat meal.

Let's move on to what I eat during a typical work week. I'm a walk the talk trainer and adhere to what I teach my clients. Results come when consistent healthy food intake and exercise are happening.

I eat a wide variety of healthy food from good carbohydrates, lean proteins, healthy fats and lots of water. I can be a creature of habit and find myself eating the same meals every day, except for dinner which is typically changed each night.

I cook at home to be in control of what I eat. I eat simply, never count calories, and really try not to let myself feel hungry. I space my meals every 2 to 3 hours and that works for me. I use my palm as a guide for portion size and keep measuring cups handy for wet ingredients.

My typical daily nutritional intake looks like this:

Meal 1: Ozery Bakery Morning round with Coffee 

Meal 1: Option 2, Powered Up Oats with Coffee

1/2 cup steel cut oats
1/4 sliced banana
handful blueberries
handful walnuts









Meal 2: Open face peppered turkey and hummus

I enjoy this with a green smoothie
1 cup fresh pineapple chunks
large handful of power greens
(chard, kale, spinach), blend in water

Alpine Valley Organic Bread toasted
smear with organic hummus
top with peppered turkey











Meal 3: Sliced fruit with flax meal and yogurt

1 large nectarine or fruit of choice
I also like to use 1/2 cup blueberries
1/4 cup ground flax meal
1/2 cup Fage plain Greek yogurt
I like to top with a handful of raw unsalted mixed nuts
Stir and eat




Meal 3: Option 2, boiled eggs with sweet potatoes

1 full organic egg, 1 egg white mixed with mustard, sprinkle with paprika if desired
1/2 large sweet potato, cooked and cut in wedges

I like to dip my sweet potato in organic ketchup ... call me weird, but I have always been a ketchup kinda girl 




Meal 4: Grilled salmon and roasted veggies

Brussel sprouts, cauliflower, and red bell peppers drizzled with olive oil and tossed with basil pesto and minced garlic. Roast in open pan at 450 for 30 to 35 minutes

season and grill salmon outdoors for 25 minutes





Other Meal 4 Options I enjoy:

Roasted Veggies and Egg

Healthy Grilled Pizza

Brussels and Baked Stuffed Pork

I enjoy a small snack before bed and this really varies with my mood. I enjoy hummus or peanut butter on wheat toast or if I have baked a healthy treat, I will have that.

Check out my recipe page for more meal ideas. Also, head on over to Verywell and read my sports nutrition articles.

I hope this information is helpful and provides a great foundation for reaching fitness goals with healthy nutrition.

Thanks for stopping by my Blog and don't forget to subscribe and never miss a free update.

  

Darla Leal, Fit Over 50!

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Look Ahead: Goals 2016

Last year I did not post my goals because I tend to be a private person and a lot of my goals I don't feel that I really want to put out there, even though I do have a list of my own. This year, I will post a few of my goals however, in the hopes that posting them will keep me honest! 

1. Run a 100 mile race. This was on the list last year and I did not quite make it. However, this year I am ready to try again! I have a couple races in mind, but it's hard, as they are all lotteries. We shall see which one chooses me, I guess. After I find out which race I will do, it will be time to get the training schedule sorted out. Which brings me to my next goal.

2. Run 2,000 miles / climb 250,000 ft elevation: Last year I ran about 1,800 miles and climbed about 250,000 feet, so this goal is attainable. However, I also want to be smart about my training, as last year I got injured which put a damper on my running, which was not fun at all. I would like to train smart and to have a plan, which is something that really helps me when it comes to setting goals. I have a "little red book" where I plan to keep track of my miles and my training in general, in hopes that it will help me in the long run (pun intended). 

3. Read 52 books. Last year I read 77 books, but I feel like with an increase in running comes a decrease in reading. So, to be realistic, I will try to read one a week and if I have time for more than that, then great, but I don't want to be stressed or annoyed at myself for setting an unrealistic goal. 

4. Read 12 books from my own shelves. I am copying Lisa on this one! I think that it's a great idea to actually read books that I already have (and then possibly give them away) instead of keeping them for no reason. To be clear, if it's an excellent book, I may keep it, but if it's not, its going in the Goodwill pile! 

5. Ride my bike to work 2 times per week: Last year I ended up riding my bike 102 times, which would average out to about 1 time per week. This year I would like to improve upon that plan, as I really enjoy getting out early and getting a bit of exercise before I head to work! So far, so good, as last week I rode my bike into work twice and would have done it more but it was pouring rain the other three days of the week! 

6. Practice my Spanish: This one is hard to quantify, but I would like to improve my Spanish by talking to a friend for at least 5 minutes once a week, studying and learning at least 100 new words per week and possibly taking my vacation this year to a Spanish speaking country.

7. Try new things: This goal is multi faceted. I would like to visit 12 places that I have never been before. This can be a running trail or a city or a country. I would like to learn one new recipe a week or 52 in a row; either way is fine with me. I often make "new" things but usually they are just tossing a few things in a pot and calling it good. We shall see how it goes, as I am not really a recipe follower except in baking, but I would like to try! The last is to try 6 new things this year. Last year, one of the things was snowshoeing. I also tried Russian food for the first time. You are never too old to learn a new trick!

8. Spend less than I spent last year: You may think this is easy, because hello, I bought a house. However, I am not including my down payment in my "expenses" for 2015. Every year I break down my spending to see where I spent the most (will be posted soon!) and this year I was a little embarrassed by my spending. I am still quite frugal and a lot of it did go into the house (my "home" category was over 50% of my expenditures), but I need to cut back a bit and put more money into savings! 

This is all the goals I am going to post here, but I also have a couple of personal financial and life goals that are going on a separate list as well. I have found that it's best for me to have about 6 - 10 goals, otherwise they get overwhelming and I cannot complete them and then I get frustrated. So, along with the 8 here, I have two others that I would like to accomplish this year. 

What are your goals for 2016? 

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Look Back: Goals 2015

I just realized that I never did a goals post for 2015. However, that does not mean I did not have them. So, retroactively, I am going to do a quick rundown of how I did on my 2015 goals.

Read 52 books: Completed. Actually I read 77 books. I am not really sure how, except for the fact that I did not run as much as I have in past years. I also traveled a bit, which usually equates to more reading. 

Run a hundred mile race: Did Not Complete. I signed up for one; I trained for one; I was at the starting line that day. However, due to an untimely injury, I did not finish. This was very hard for me; not only was I disappointed in myself, but I had a lot of people who were there for me, who traveled a far distance, who supported me, and I feel like I let them down as well. However, it's something I know that I cannot change, so I am moving on! 

Increase my value add at work: Completed. I have learned so much this year at work and it's been not only a fun journey but an interesting one. Each day I find out something that I didn't know the day before. I love that and it's what keeps me coming to work each day with a smile on my face, looking forward to each day. In addition, this new knowledge has made me a good resource for others on the team, and that is a feeling you can't replicate.  Everyone has their strengths and I am so glad that this job has allowed me to show and to hone some of mine. 

Buy a house: Completed. Early in the year, I began my search for a home. As simple as this seems, this was not an easy goal to achieve! The prices in the Bay Area are ridiculous; people were bidding sometimes 30 - 40% over the asking price. I spent A LOT of time on Redfin, riding my bike to open houses, talking to my realtor and putting in bids that never got accepted. Luckily in May, my offer was accepted and now I am the proud owner of my own little piece of the American Dream. 

Ride my bike to work at least one day a week: Completed (I started this goal after I moved (May), and my total rides were 101, with a total mileage of about 200 miles). This one is a bit hard because unfortunately I cannot ride all the way to work because there is a huge body of water in the way. However, I have been riding approximately 3 - 4 times a week to the train station, where I catch the morning train. It has been great to be out in the neighborhood and get a bit of fresh air and exercise, plus its way faster than taking the bus! Also, as an added bonus, I ran a trail race after practically no running training, but I think due to the biking, I ran faster than I thought I would! 

Yearly Purge: Partially Completed. This one is a hard one to quantify. I purged in January, then I bought a house, then I went and got all my stuff out of storage that had been sitting there for 10 years. My goal was to NOT accumulate a bunch of crap, which I did a pretty good job of (aka, did not BUY a bunch of crap). However, I also wanted to get rid of a bunch of stuff, which I did. HOWEVER, I still have a long way to go. I call this one half done. 

Several Running Goals: Run more miles than last year. Did Not Complete.  Get a 100k PR. Completed. Get a 50M PR. Not Completed/Completed (I usually go by race, not by distance and I beat my time on one 50M and did not beat it on another...)

All in all I am very happy with the way my goals went even though I did not complete them all. I think the fear of not completing goals is often what holds people back from trying to push themselves, and I am a firm believer that it's better to try to push and to fail than to not try at all! 

What were you goals for last year? Did you accomplish what you set out to do? 

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A Need to Buck Up

This year has been a strange one for me. I would say I have been "busy" but I don't know if I have been any busier than I was last year, or the year before that. There is always something on the To Do list; there is always something to fill the time. (See this post from 2013 where I was having similar "issues").

However, for some reason, this year, I have felt more of a change in my mindset, or my motivation. Or maybe I have just shifted my priorities. I am not really sure what the catalyst was or where the mood started to shift, but this year, I feel like I have been slacking in a few of my normal, pleasurable departments.

I used to talk a lot about running on this space. In 2012, I think I ran almost 40 races, including 12 half marathons and 2 marathons and my first ultra. In 2013, I traveled to Boston, Washington DC and BC for races and I ran my first 50 miler. In 2014, I ran 10 races over 50k. This year, I started off great. I wanted to run my first 100 mile race. I was training in January and I felt strong. I was running up hills with gusto. Then I fell one day and sprained my ankle pretty badly and my training went downhill and my fitness started to decline. Of course, I still had races on the calendar, because a lot of the races you have to sign up for really early.

The first race was Jed Smith, which is a loop course. I ran it about 45 minutes slower than I had the year before. My ego took a dive. The next one was the Gorges 100k in Portland in March. I had not trained enough as my ankle was just beginning to feel better, and this one was not as fast as I would have liked either. Next up was Lake Sonoma 50M, where I did not do as well as I wanted but I actually did better than I thought I would. The weekend after that I had a road race, which hurt me more than all of the other races combined (I was sore for days!).

I had a few week gap, where I ran intermittently, and then came the big one, Quicksilver 100k, where I did much better than I thought I would and was actually very happy with my time. The "training" by way of racing actually worked this time. But I had signed up for another race the next weekend and this one was my nemesis. It's called the Silverstate 50M and it's near Reno and it's got a couple of huge climbs and it's at about 7000 - 8000 ft. Last year I ran it while injured and it was horrible. I got the worst time I have ever gotten and the last climb was torture. This year I actually felt pretty good for the first 40 miles, but then for the last 10 I felt nauseated and tired. I crossed the finish line and had to go and sit by myself in the porta-potty just in case I was going to lose my lunch.

In the weeks after that, I had no energy. BUT, what I haven't said is this. There is another component to the story. In February, I started house shopping. Every week I scoured the internet. Every weekend I went to open houses. Every couple of weeks, I put in offers that got turned down. Finally, in April, my offer got accepted and thus started the downhill slide into home ownership. My escrow was 21 days and it closed on May 19th, three days after Silverstate. So I was physically and mentally tired.

The trifecta of this story is that work also ramped up at this point in a major way. My duties and responsibilities were doubling and tripling. I am not complaining, but I am just saying that when I got home after work, the last thing I wanted to do was run. I wanted to sleep. I did not sleep. I pulled weeds and moved furniture. I made many trips to Home Depot and Target. I paid bills and sorted files and went through all my old clothes. But I barely ran.

Fast forward to now. Today my average miles per week are about 30, if I am lucky. I am snacking more than I would like. My pants are starting to get a bit snug. The only thing saving me is my daily commute to work. But who am I kidding; the commute is not saving me, it's only prolonging the inevitable. So I need to buck up and get back on the horse and stop making excuses.

But I don't want to. I would rather bake a cake (and eat half of it in one sitting while watching Top Chef and making excuses).

How do you get out of a slump? 

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6 Reasons You Aren't Meeting Your Weight-loss Goals

If I had a dime for every time someone asked me how they could lose X number of pounds in X number of time, I could probably make enough money to earn myself a spot in the Shark Tank cast. Everyone seems to have extra weight they want to lose, but yet very few of those people actually want to do something about it. Interesting.

Why aren't you meeting your weight loss goals? Here are couple possibilities as to why:

1. You're not tracking your intake. There are a million and-a-half different diets and cleanses on the market. The one thing that virtually all have in common is that maintaining a caloric deficit is paramount. To lose weight, you must be consuming less than you are expending. That's it. It's pretty simple! People say you shouldn't eat carbs, you shouldn't eat fat, you should eat carbs after dark, you should carb cycle, you should eliminate sugar/gluten/dairy/etc., you should drink lemonade everyday for a week, blah blah blah. I could continue. None of that is necessary. Just measure how much you're eating and make sure you're moving a lot. You wouldn't load an arbitrary weight on the bar and try to squat it, right? So why would you neglect to keep track of how much food you're consuming? Weigh your food portions, track everything in a food tracker (I use My Fitness Pal), and find out what a good amount of food is for you to start losing weight.
2. You're inconsistent. You eat "clean" or you track your intake Monday through Friday, and then you go hard and go out drinking and eat whole pies of pizza (guilty as charged) on the weekends. I admire your 5 days of dedication, but you're absolutely destroying all of your hard work over the course of those two days. If you feel inclined to have a day where you don't want to track your calories and just have fun, try to make sure it's not twice-a-week, every week. Make those days fewer and farther between so that you're not sabotaging your progress on the weekends.
3. You're stressed and/or sleep deprived. Adequate sleep and relaxation are underrated as methods of improving bodily composition. If your body is operating in the sympathetic, "fight or flight" nervous system, as it would in someone who is sleep-deprived and/or overworked, you are constantly in survival mode. Your body is going to instinctually hold on to excess fat (or possibly store more food as fat out of fear) if you are in a constant state of stress! 
4. You aren't moving enough outside of the gym. Your NEAT is your Non-Exercise Activity Thermogenesis, or the calories you're expending during your other hours of the day. If you work out for 1-2 hours a day and spend the rest of the day sitting at work, your NEAT is going to be pretty low. If you have a physically demanding job or you go on walks/runs during the day, your NEAT is significantly higher. What you do during the rest of your day is important! Now, I understand that not everyone has the option to go on a 3 hour hike during the day, and people do work desk jobs, but try to move whenever you can! Even if it means getting up and walking around your office every half an hour. Maybe you can walk or bike to work. Take the stairs instead of an elevator or escalator. Play with your kids outside when you have time. Just move whenever you have the chance and increase your TDEE (Total Daily Energy Expenditure)!
5. You aren't eating enough of your micronutrients. This is one huge mistake I made. I was carefully tracking my macronutrients (protein, carbs and fat), but I was forgetting about the micronutrients: my fiber intake, calcium, iron, potassium, Vitamin A, etc. Some of these numbers were much lower than I'd expected. It wasn't until I started monitoring all of this on MFP that I was able to increase my intake. A lot of people aren't hitting these numbers, and the foods they consume are nutritionally devoid. More nutritionally dense foods will keep you full for a longer period of time and they will help improve overall bodily function so you can go crush your workouts.



My Fitness Pal has a large database, and it's easy to use.

6. You're not working hard enough. It would be fantastic if we could just take a bunch of magic pills and maybe workout once every week for 20 minutes and miraculously have the body of a Victoria's Secret Angel or Brad Pitt in "Fight Club," but unfortunately I'm going to have to pop your bubble: weight loss doesn't work that way. No pill can substitute hours, weeks, months and years of grinding at the gym. No expensive shake is going to allow you to eat a double bacon cheeseburger with a side of fries and still look like an Adonis. Hard work is the only solution to your weight loss woes. Go to the gym as often as your schedule allows and put in the time. Dedication will help you become stronger, faster and leaner (if that is what you desire).

If you're serious about getting in shape, stop talking about tomorrow or next month. Quit making excuses and finding reasons not to do it. The truth is, none of this is easy. I'm not going to sugar-coat it. Some days I'm absolutely exhausted. There are times when people offer me free donuts or candy. Life is a constant struggle filled with temptation. Sometimes I choose to indulge, but often I just tell myself to quit whining and go to the gym anyway. This type of mental strength is the only way to see progress and achieve a lifestyle of health.

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The Kick Off

This weekend kicks off a new season of racing that I thought I was ready for but now I am not so sure. (You thought I was going to be talking about football, didn't you?) Last year, I started off the season with the same race as I will this year, the Jed Smith 50k. I remember last year thinking after I had finished that I was, "never going to run this race again." It is roughly a 5 mile loop on pavement that you run 6 times in order to get to 50k (31 miles). However, it's amazing what 9 or 10 months will do, because I signed up again this year. However, I have been nursing an ankle injury, so I may just go sit on the sidelines and cheer.

In addition to Jed Smith, there are a few key races I will be doing this year that I am really looking forward to.

- Gorge Waterfall 100k: This race is close to Portland, in the Columbia Gorge area near Cascade Locks. I have been hiking in the area before and so I know that it is beautiful. The course has a ton of waterfalls on it as well; you can see them in this video by the Ginger Runner (go to about 2 min. to see the course). It is an out and back with about 12,000 ft. of elevation. I am looking forward to it, as I am traveling up there with some friends and we have rented an airbnb in the Hawthorne district of Portland and we will stay for a couple of days in addition to the race. I am really hoping it does not rain though! 

- Lake Sonoma 50M:  This race is one of those that always brings the big names. It is an out and back with about 10,500 ft of elevation gain. It is also a Montrail Ultra Cup race, meaning that the top two men and women qualify for an entry into Western States. Last year the top men were Zach Miller, Rob Krar and Sage Canaday. This year there are some good local boys such as Alex Varner and Dylan Bowman. These men will finish in about 6 hours, whereas I will be hanging out about 4 hours behind them. However, it will be fun to be part of such an important race. (This is a good video of the 2014 race by Billy Yang).

- Tahoe Rim Trail 100M: Yes, I did it; I signed up for a hundred mile race. Am I nervous? You betcha. I know I can finish, unless something goes horribly wrong, but I would like to do well. I know it is my first hundred, so my goal should really just be to FINISH. However, I would like to finish well under the 35 hour cut off time if possible. This will be a great race; I have done the 50M before, and the 100M is two 50 mile loops starting at about 7,000 ft. with a max elevation of about 9,500 ft. and a total gain of about 20,000 ft. There will be literally dozens of people there who I know, which I feel will be good motivation to keep moving. This race will be like a huge all night party with all of my friends.

In addition to these, there will be smaller, local races thrown in the mix, as well as times when I will be crewing and pacing friends for their big events. All in all, it is shaping up to be a great racing season and I cannot wait to kick it off!

Do you have any big races on the calendar this year? Will you travel for them or do you normally stay closer to home? If you are not a runner, what big plans do you have for weekend trips this summer?

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A Letter to Myself: One Year Later

Dear 24 year old-August of 2013-Liz,

It has been precisely one year since wrote that blog post. That blog post was the beginning. The beginning of you understanding that you needed to change your life. And you have. Your life has changed 100% since then.

Get ready.

"I Don't Want To Die a Dreamer"

To break you in easily, I will start with work.  

You finally left that job. It was inevitable, and I think you always knew that. You resigned when you obtained a position in uptown Charlotte for a real estate company. You put a deposit on a brand new apartment that was only a block away from your new job. You are going to be able to walk to work, and not have to worry about gas or parking, plus get to experience uptown life. You were really, really excited.

Except it did not happen that way.

You were starting this new job on a Tuesday, and the weekend before, you stayed at papa and grandma's. You and grandma were going to spend the day together shopping on Sunday to find you the perfect wardrobe for your new position. Ten minutes after you and grandma left to go shopping, your cell phone rings. It's the president of the company. Your job offer was rescinded due to budget cuts and immediate staffing changes the company had to implement. 

With a 3 minute telephone call, you became unemployed, lost that brand new apartment, and had to start from scratch without any certainty regarding the direction you were going in. 

But that's okay. You are a survivor and you can get through anything. You always have and you will always will. That was just a warm-up for what was to come, anyway.

You cried and sulked that afternoon, then hit the ground running. You sent your resume to over 300 places; even if they weren't hiring. It quickly paid off. The next Monday you had an interview with a man named John at successful company in the Ballantyne Corporate Park (your favorite place!). You clicked with him instantly and he even made the comment that he liked your spunk. He offered you the job Wednesday and you started Friday. The best part? It pays quite a bit more than the job you initially received and provides full benefits and 401k. 

You love your job and feel like you were meant to be there. Looking back, receiving that telephone call that the other job fell through was the best thing to happen to you. Your boss believes in you, gives you immense creative freedom, and provides just enough direction for you to grow, but still be independent. You work long, hard hours, you are constantly interrupted all day everyday while doing your work, always get thrown into meetings, you plan events and office functions constantly, and multitasking has never been so chaotic. You love every minute of it though. 

You find another apartment. You move back to the apartment complex that you lived in when you rented your very first apartment. It's 2 miles away from your job and the 5 minute commute every morning is wonderful. Because of your financial situation you are able to get a spacious one-bedroom apartment that is almost 900 square feet! Since you are back at that apartment complex, you join LA Fitness again and your apartment building happens to be right beside of it. You and Kel are back to your old routine of training together everyday after work. 

You're home, Liz. You are home. Remember when you had to abruptly change your life at the end of 2012 and everything was just a freaking mess? Well, 2013 is a mess too. You know that by now. It calms down, though. You are back in the Ballantyne area; your favorite place to be. The only place that has ever felt like home. 

Where does all of this leave your relationship though?

You are not with him anymore. And I wish I could tell you that you let go and never look back, but you don't. You never will. You love him far too much for it to ever be that easy; whether he deserves it or not. You knew you needed to leave though. You did not want too, but you had too. You are brave for that. That will happen November 1st. It's going to be hard. You are going to cry yourself to sleep so many nights. You are going to lie awake in bed and ache for his presence. You are going to doubt your decisions. You are going to have panic attacks. You're going to go through a dark period of depression. Nothing and no one can take that pain away. You are just going to have to be strong and pull through. Allow yourself to hurt and accept the pain so you can move on. 

You don't stop loving him and you never will. You know how you are. Tomorrow you are going to love him just as much as you do today. He was such a paramount part of your life; but for once you are going to love yourself more. You will have a lot of twists, turns, ups, and downs over this, but you keep going. You pray, you work hard, and you keep faith and hope alive in your heart. That is all you can do when it comes to that.

Surprisingly, the breakup is not the hardest part though. Your weight is. 

You have had a rough year... and your body and health have been through a lot. This caused you to gain a lot of weight. Your job situation and relationship just added to the cause. You let yourself go, Liz. You always knew what you were doing to yourself, but you were so mentally exhausted that you did not care. You still have a few more months of gaining weight until you realize this though.

Are you ready? You are going to weigh 262 pounds before you change your life.

November 25th, 2013 is a Monday; Dad's birthday (he is still hanging on, by the way). You will go to work at your fabulous new job and have a doctors appointment at 6PM for your annual physical. To kill time before your appointment, you go to Target to purchase some new clothes for work. However, nothing fits. Even a size 18 does not fit. Can you believe that? A size 18 does not fit you anymore. That is how bad it gets. You are going to break down in the dressing room, a Target employee is going to check on you, and then out of embarrassment you are going to run out of the store. Going to your doctors appointment and seeing the number on the scale right after this incident is just the icing on the cake. Thank God it was enough to push you over the edge and make you change your life.

Girl, you do it too! You have done it before and you can do it again. Except this time, you work even harder! You dig even deeper within yourself and face your inner demons head on. What is even better is that you write about it. You open yourself up and share your struggles and problems, even though they are embarrassing. That is because you are confident but humble, and it is important for you to do this to help other people. You have stuck with your blog, and made so many amazing friends. That makes it even more important to be a positive guide for someone who is roaming through the darkness that engulfed you for so long.

You love to write and you dream of that being your career. You did not want to die a dreamer, and you still don't. The difference is now you work harder than you ever have. You are down 63 pounds and have only 25 more to go. You blog at least 5 times a week. You are also well into your first book. It is not the mafia series you want to do, though. You need to dedicate much more time to research for that series. The book you are working on now is much more appropriate for you to be writing. You are healing through writing this book. Your hope is for this book is to inspire and give hope to people all across the world. There is also someone interested in being your agent and publishing companies that you have been talking too. You are being cautious though. You want this done right because it could set the foundation for the future. Keep taking your time and educating yourself. Knowledge is power. And when it comes to something like this, you need as much power as you can obtain.

Thus far 2014 has been the biggest year of your entire life. You have grown so much as a woman and as an adult. It is going to be loneliest year for you too, but you need it. You need to give up some of your social life for once and stop being so caught up in the "now". If you don't want to die a dreamer, you have to put in the work. Extraordinary dreams and goals require extraordinary effort and dedication. You are going to have to remind yourself of that almost everyday, because you do get exhausted. But keep trying. Push yourself to do the best you can every single day. That way, if you do die a dreamer, at least you tried. 

I always hear the quote "You do not know how strong you are until it is the only choice you have". I disagree with that. I believe that "You don't know how strong you are until you have every reason to give up and be defeated, but you don't." You keep fighting and you keep trying. That is strength, and right now, a year later, you are fighting and trying every single day of your life.

Lastly, I want to let you know that at the end of May you are going to cut 5 inches from your hair. It is going to suck. 

Oh and Robin Williams died last week. It was heartbreaking.

Love,

25 year old-August of 2014-Liz

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