Make Your Own Sunshine

Can we just put that in quotes and attach my name to it please? Haha! Cuz I just made that up, but it's so true!

I have always has a strong connection to the light. The first time I remember coming to my own realization that sunshine is medicine was in high school. One day, we had a study hall out in the courtyard, and I just soaked up the sun for about 45 minutes. I remember going back into school and feeling...different. I can't quite explain how it made me feel except to say I felt lighter and refreshed. I made a conscious connection then between the sunshine and the satisfying feelings I was having, long before people started talking about seasonal affective disorder.

To the contrary, when I worked third shift in college, I started to feel the effects of sunlight deficiency. I never got used to third. Our bodies are not naturally in rhythm with that schedule. I had trouble sleeping during the day, I was morose about missing daylight, and I was so unhappy it made my teeth itch! To feel this opposite end of the spectrum was just as enlightening. I knew exactly how much the sun affected me and I knew that I never wanted to return to this darkness.

I've noticed too, that all my worst bouts of anxiety have happened in December, February, etc. So, at my last appointment, I asked my doctor what she thought about light boxes. She gave me an enthusiastic, "I love them!" She whipped the one she carried in her purse out to show me, and a few minutes later I had a script for one in my hands and am now the proud owner of a light box to remove the SAD from winter in Wisconsin, where exposure to sunshine is scarce. And my preliminary observations are that it's working:

There's a whole lot of science behind this. Here's an enlightening article about the sun and health.

So, here I am with a therapeutic 10,000 lux sun maker. I really am making my own sunshine!! I love the sunshine and being in the light. I'm drawn to sunny windows like a cat (new poem about that to come). The sun's energy just penetrates me in places that no other drug or uplifting tool or mood-boosting strategy could touch. And that, my friends, is a great metaphor for anyone who strives to make each day a little better...and brighter. Heh! Make your own sunshine!

Just thinking out loud, but now that I'm starting to make videos, I'm wondering if my new light box will make a good light box for shooting videos too. Haha!

Do you use a light box? If so, how has it affected you?

Surviving My Long Drive to Work

Our recent move to our country home took us far away from the city, from work, from my mom's house, from stores, from everything. That's what we wanted, of course! To be away from the frenzy of the city. But the drive is something that is taking some getting used to. I shouldn't complain, but when you go from a 1 mile commute--walking distance--to a 25 mile one, you really have some adjusting to do.

While I'm not too keen on driving in general (I LOVE being a passenger) or paying the astounding extra gas costs, I'm trying to find the positive aspects of this long drive. Since I'll be making this long drive for the foreseeable future, I might as well learn to love it, right?

Now, when I'm driving, I'm trying to really "see" what's going past the windows. I'm trying to not take the passing scenery for granted and really notice the cool fog effects, the waking animals, the sunshine. Oh, the sunshine! One of the most pleasurable parts of my drive now is lifting my face toward the sun. Now, I am potentially getting 60 minutes of sunlight on my drive versus the quick flash of light when I was only going 2 miles and sitting inside the office all day.

Thinking and decompressing before walking in the door has been another benefit of a long drive. That 1 mile commute sometimes left me feeling bombarded. All the thoughts that I had rolling around in my mind at the end of a day weren't processed in that short of time, and I had to shift focus within seconds to children and husband and pet, all converging on me. This new drive is a more gentle transition and leaves me time and space to process all the information of the day and leave what I don't want behind me. I have been coming up with great ideas while driving now, and think I'm going to have to invest in a recorder soon:)

No haters please, but I've also been catching up with friends on the phone since I have 35 minutes of uninterrupted air time. I am a much better friend now because I have that time to chat without feeling guilty that I'm neglecting anyone at home. It's hard to find that uninterrupted time to call long-distance friends, but my new drive has opened up chat time for me.

I have also been catching up on podcasts. At first, I was really excited because we have an old CD player in the car and I thought "great, now I can catch up on myriads of books on CD from the library." I was so excited to catch up on all the classics and some self-development--it was really one of the only things I was looking forward to. Well, wouldn't you know, right before we moved, the car CD player seized up and no longer works. Total bummer!!! Well, to make up for it, I found an FM tuner at Best Buy and I have been downloading podcasts with free Wifi at work to listen to with it, and it doesn't cost me data on my phone either.

And finally, when I'm not listening to podcasts, I've been listening to uplifting or informational radio, like KLove and NPR, which satisfies my constant need for information and positivity. I never thought about it before, but there is not one single "downer" song on Christian radio, making it a great way to feed my mind good things.

What do you like to do on long drives alone? What other options might I have?

My Favorite Planner Notebook: Staples Arc System

Oh, the Arc System, how I love thee. I was first introduced to these notebooks when I was searching for a graduation gift for one of my interns. She was an uber-organized, Type-A person who I knew would appreciate what these had to offer. Once I found them and bought one for her, I knew I absolutely had to have one for myself. I used the notebook as a reward for myself for when I passed my NASM exam.

Meet the Arc System. I'm having a love affair with them. Don't tell Hubster.

Check out this video to peek into my planner on YouTube.

Staples and Office Max both have their own versions of this notebook, as do Levenger, Rollabind and Martha Stewart. In fact, they're all compatible with each other. What these notebooks consist of are circular disks (which come in various sizes) that the paper attaches to. But each page is entirely removable and then replaceable. What makes that so amazing is that its a perpetual notebook that works forever. You can continue tearing pages out and buying refills as needed. And you can combine all your notebooks for all your different projects in one so you don't have to carry them all around separately.

You can also purchase all different kinds of fillers from graph paper to calendars to regular lined paper. Believe me, I stood in that aisle for a good half-hour weighing my options. Ok, probably more like an hour. Not only can you buy different fillers, but you can also buy file folders, page dividers, small list pads, sticky notes and other things that work with the disks too.

You can also use any of your own paper to refill the planner. To do that, you just need to pick up a compatible paper punch. The big hole punches cost upwards of $50, but you can get this "portable punch" from Levenger for just $16 like I did.

I only punch a sheet here and there so this works perfect for me. One such sheet is this page of scriptures that speak to my anxiety so I can reference it when I need it.

I like to use cute printables for my calendars instead of the ones that Arc puts out. Just do a quick search on Pinterest for calendar printables and you'll find something in your style. Right now, I'm liking these.

I also have a small Rollabind version of the notebook that I found at work. I love the portable size! I use this notebook to record the workouts that I've been designing.

We had another sale at work where I found a few more Rollabinds and I snatched 3 up right away because I love them so much. They're stashed away for a day where I decide I need another notebook for something. I'm a writer. It happens.

I encourage anyone that loves notebooks, planners, organizing, printables, etc to pick up one of these systems and choose a few inserts that suit your taste. Then, come back here and tell me how addicted you are. What are your favorite planners/notebooks?

Featured on Lemon and Raspberry

It was an honor to be able to guest post over at the Lemon and Raspberry blog party this year. Check out my article about finding the beauty in the everyday here.

If you're a blogger or a memory keeper, you'll love Amy's blog. She's doing some amazing work over there:)

The Best Parts of 2013

Sitting at home, thinking about my goals and ambitions for the upcoming year, I thought it would be nice to review 2013 for its strong points. It's a good way to get perspective about accomplishments and abilities, as well as to remember travels and other memorable events.

The best parts of 2013:

1. I entered my 30s.
2. I studied for and passed the NASM personal training exam and became certified for my 30th birthday.
3. I purchased my domain name and started setting up my personal training website.
4. Traveled to our cabin getaway.
5. Sewed my very first and second quilts.
6. Designed five free workouts.
7. Tried Crossfit for the first time.
8. Took a few summer boat rides and even saw a bald eagle.
9. Attended our annual Perseid Picnic.
10. Traveled to Mackinac Island.
11. Met a few celebs.
12. Traveled to Door County, WI.
13. Traveled to Chicago.
14. Chaperoned my first field trip for Peanut to Sullivan's Woods.
15. Traveled to Elkhart Lake for a retreat weekend.
16. Bought and conquered my new moped.
17. Ran a 5k in April and Peanut even raced too.
18. Became a manager at work.

I know 2014 will hold even more surprises. We're already gearing up for our next trip to Florida in March, and I have a whole lot of things in the works for this blog. I can't wait to see what else is in store!

Celebrate with me this week as we enter a new year. Jot down a few of your best moments for 2014, what you learned, where you traveled, what you crossed off your bucket list. Take a moment to remember how far you've come and how strong you are to galvanize you for the future. I'd like to hear what you favorite parts of the year was. Leave a comment here on the blog or tag me on Twitter so I can see what you accomplished too.

Happy New Year!

10 Ways to Get a Head-Start on your New Year's Resolutions

I've said it before, and I'll say it again and again: if you have a goal, start it today! If you want to lose weight, start with your next meal--don't wait until Monday or New Year's. I myself started South Beach right in between Thanksgiving and Christmas, knowing full well what a treat hell I would be facing. Right now is the perfect time to get a head-start on your New Year's resolutions. Here's how:

1. Start Small: Break your big goals down into the smallest parts. For example, if you'd like to get out of debt, you need to make a checklist of all the strategies you need to try to do so such as cancelling credit cards you don't use, paying $5 extra per month on your highest loan, shopping for lower interest rates, etc. Start with just one piece of the goal at a time. Just check off one item per week until you're well on your way to financial freedom. It's easier to stick with small changes you incorporate over time versus implementing a whole bunch at once.

2. Practice your New Year's Resolution: Testing out some of the habits that you want to change will give you a feel for what types of obstacles you'll be facing. And if you know what obstacles you'll be facing, you can make a better action plan, helping you to solidify your final plans. Test the waters in the next two weeks. Maybe you'll find that outdoor workouts this time of year just aren't going to work for you. Good thing you found that out now, not mid-January! Maybe you'll find that you need to gather a few more resources. Maybe you're going to start a weight loss plan on Jan 1, but you don't know how to lose that weight. Check some healthy cookbooks and fitness magazines out from the library this week! Start listening to weight loss podcasts while you work. Plan out your workout schedule for the entire month of January in your Google calendar. This goes for any type of goal you wish to set for the new year. Gather all your supplies and test out your plans. Tweak from there so you are fully prepared once January 1 rolls around.

3. Establish SMART Goals: that SMART acronym is such a foolproof way to set goals. Your goals should always be specific, measurable, attainable, realistic and timely. For a refresher on what these all mean, look here. Your goals must be written and understood in a way that is trackable, has a time limit, and isn't beyond your realistic capabilities. Make sure every resolution you make follows the SMART guidelines.

4. Reward System: Put a reward system in place as soon as you reach those measurable goals. Knowing you're going to treat yourself to a massage or your new favorite book after losing 5 lbs just might give you that extra push you need. Just like in school, you deserve a tangible way to tell yourself "way to go!" Rewards also make the process of achieving your goals much more fun. Would you rather run 4 days a week for a month just to increase your speed or to increase your speed AND enjoy a massage? See what a difference that little reward makes?

5. Make your Goal Emotional: Emotional goals are much more compelling than more shallow, vain ones. Find a way to make your goal hit straight to the heart. For example, instead of losing weight to fit in a bikini, how about reframing your thought process? What will it feel like to be healthy? Will you feel light and carefree? Will you feel capable and strong? Use those emotions to propel you toward your goals. Run your miles for cancer survivors. Beat a medical condition before it even starts. Create a family bonding time with nightly walking rituals. Whatever you do, connect to your goal on an emotional level to make it that much more meaningful.

6. Start Over: Most resolutions fail by after about one month. In fact, only 64% of resolution makers even make it to the one month mark. Don't be one of those people! If you fall off, get back on. Start over. What I want you to do is to set your start-over dates right now. Start over on January 15, then on February 1, then on February 15 and so on. All-or-nothing thinking will only make you frustrated. Slip-ups are allowed, as long as you keep the forward momentum. If you allow yourself a little wiggle room and a few extra chances, you leave more room for goal achievement. Plus, tackling your goals in 15-day chunks seems much more do-able, right?

7. Join a Challenge: Find a challenge that begins on January 1 right now that coincides with your goal. Plenty of Diet Bets (with monetary rewards) and money challenges will be beginning in the new year. Find one now and get psyched to start!

8. Put it in Writing, in Public: Social support is one of the key factors to goal adherence. Make sure you post your intentions on Facebook, Twitter, Instagram, or wherever else you'd like. Once it's out there, in writing, you are less likely to falter. You can't fly under the radar anymore, and that's a good thing! Simply posting your resolutions will give you another extra push to make sure they happen.

9. Join Forces: Does someone else close to you have a similar goal? Try doing the tasks with them, or at least check in with one another. Find a Twitter buddy--Twitter is teeming with fitness and money buffs that you can make easy friends with. At the very least, follow some of your favorite fitness, money or other related personalities. Checking their tweets every day will be a source of constant motivation. It's amazing what healthy pictures on Instagram and motivating quotes on Twitter can do for a person when they're running low on fuel!

10. Research: Wanting to save more money? Research your investment options beforehand. Lose weight? Read articles on fitness and nutrition in your free time. The more you know, the easier it will be to implement your plan, the more competent you'll feel, and the more pumped you'll be! Just don't get too overwhelmed with the details that you never start to begin with. Just start! You'll find that over time you start to absorb the information, so don't try to memorize every little thing. Just cultivate an awareness and understanding of what you're doing before you start so you can start strong! Sign up for a few newsletters and check a few headlines every morning to stay in-the-know.



I wish you the best of luck with your New Year's resolutions and have a wonderful holiday. Report back if any of these tips helped you create a resolution that stuck. I'd love to hear about it.

P.S. I'm really loving this list of resolutions from Huff Post. I think all of our resolutions should look more like this:)

How to Pass The NASM Exam

First of all, let me just clarify that this post doesn't guarantee that you will pass the exam. This is just a friendly, helpful post with the best tips and tricks that I myself used to successfully pass the exam, one of the most challenging in the industry. What worked for me might not work for you and you have to do the necessary work and take this seriously enough to pass; I can't do that for you.

With that being said, I want to offer as much help as I can to anyone out there thinking about or just about ready to take the NASM exam. It's tough, but it's so rewarding to be able to walk out of that testing center with a "Congratulations, You Passed" letter in your hands and a ginormous smile on your face.

I had wished there was a comprehensive post like this out there, but only came across bits and pieces through extensive searching. So, I decided to write exactly that for you:

Study Plan

1. Read through the textbook at least twice. The first time, I took diligent notes like I learned and always did in school. I take down important notes in a notebook with highlighted, clearly-designated headlines and subheadlines. I write and underline all terms from the book in the notebook. For one, the act of writing helps cement ideas in the brain. For another, putting things into your own words--just the act of thinking about how you want to explain it to yourself--helps you understand the concepts so much more clearly. For even another, it's much easier to study out of a succinct, organized notebook than the entire textbook.

2. Go back and read the book again. This time, take extra time to study the things you're struggling with. I also made my flashcards during my second reading of the book. By now, I had written and rewritten so many terms that they were becoming quite familiar by repetition. Also, follow along with your study guide and make sure you understand the concepts outlined in there and have them written in your notebook or flashcards.

3. Use every online resource offered to you. The textbook comes with login information for thePoint software. Test yourself with the questions there after each chapter. Your NASM login will take you to a whole different set of helpful information and video modules. Play all the videos, try all the self-tests. Go back later and playback the ones you're struggling with. The quizzes on the NASM website and thePoint website are quite unlike what you'll find on the actual test, but do them anyway. I think they're actually harder since they're application-style questions, which will only help you in the long run.

4. Now, actually use those flashcards and notes. I had a stack of flashcards that consisted of at least two packages of index cards. Every time we went visiting family or sat in a car, I had my notebook and flashcards with me. I didn't have to lug the whole textbook with me because my notebook offered a much more condensed, digestible source of all the critical information. Instead of playing Farmville, use your work breaks to shuffle through your flash cards. Make sure they're not in any specific order so you don't memorize things based on their location in the book.

5. Start right away! There is no way you will be able to complete all of the above things in your last month or week. You have 180 days from when you register until test day. Crack that spine the day you receive the textbook. I used my entire 6 months to prepare, and I suggest you do so as well. Pace yourself. However, you don't want to forget everything you read in month 1 by month 6, so make sure you're continually reviewing older content as you go. That's why flashcards and notes are so great!

6. If you can, attend a workshop: I think I intended to take the exam prep workshop, but signed up for the training workshop instead. No worries! The workshop I attended really helped me to understand how to put what I learned into real-life context. And the instructor used only terminology and concepts true to NASM text, so you're never left trying to sort out and apply what they're teaching to what you're learning about in the book--it all coalesces. We also talked so much about reps, sets, progressions/regressions, tempos and that sort of thing that I was easily able to remember it for the test. I don't think you necessarily need a workshop to pass the exam, but it's a cool way to meet other new trainers and increase your understanding. Plus, if you've never trained a soul before, you get hands-on practice to make you less unsure of yourself.

7. Get excited! I love the world of health and fitness, so it was easy for me to be excited about becoming a certified personal trainer. That also made me into quite the information sponge. I love this stuff! I love learning about every aspect of it. And that excitement and passion were the reasons why I could digest all of that information. I simply wanted to!

Have a little fun and draw hearts when studying the heart.

What to Study

Off the top of my head, I'm going to spout off what I remember to be pertinent for the exam (i.e. this is NOT an exhaustive list and this is only based on the version of the exam that I was given):

• You are really going to need to understand flexion/extension, concentric/eccentric phases, planes of motion, etc. If you understand these and can clearly picture what's happening during various exercises, a lot of things will be much clearer. You will have application questions related to these that you'll be able to answer if you have a solid understanding of what's going on with these.
• Related to that, you'll need to memorize the eccentric/concentric and agonist/synergist/stabilizer/antagonist contractions during the specific examples given: squats and overhead presses.
• You will have one question from the Code of Professional Conduct. How many years should you keep files (four)? How many CEUs do you need within how many years to recertify? That sort of thing.
• You will need to know how to progress and regress the various exercises in the book. For example, you need to know how to progress and regress with stable/unstable surfaces and two feet/one foot.
• You should definitely understand the parts of the heart and their functions, including but not limited to:
• Sinoatrial node is the "pacemaker of the heart."
• Understand the functions of the left/right aorta/ventricles
• The exchange of oxygen and carbon dioxide between the lungs and heart
• The structure of skeletal muscle: you might even want to make a copy of the picture of this and tape it in your notebook. You'll need to know about all the various parts like the epimysium, endomysium, sarcolemma, and all the rest. You'll have to understand these, know their location, know their function, etc.
• Golgi tendon organ: understand function and how it works. Know the difference between autogenic inhibition and reciprocal inhibition and how it relates to stretching. This is a great article for understanding the difference. I had a hard time with this concept and this resource finally helped me make sense of it.
• Understand flexibility exercises and the stage of the OPT model they are associated with: static (phase I), active (phase II), dynamic (phase III).
• You'll have to know the various strength, core and SAQ exercises and which Phase of the OPT model they are appropriate for. Notice that many of the stabilization exercises are on a stability ball and many of the power exercises involve throwing a medicine ball. Recognize those patterns to help you remember those. Endurance exercise have more reps than strength. Hypertrophy has fewer reps. You shouldn't need to know rest periods, etc, just a good solid knowledge of reps, sets and tempos.
• Core: what are the parts of the local stabilization system and what are the global stabilization?
• Be pretty darn familiar with the processes of ATP-PC, glycolysis, and oxidative systems and at which point in exercise they kick in.
• Have a clear understanding about how the sarcomere works and the function of myosin/actin.
• Memorize how fast-twitch (Type II) and slow-twitch (Type I) muscle fibers work.
• Familiarize yourself with the general adaptation system: from alarm reaction to resistance to exhaustion.
• Resistance training systems (supersets, pyramids, etc): know the difference between them and when they're appropriate to use.
• Memorize the number of and types of essential, nonessential and semi-essential amino acids.
• Know the carb, protein and fat recommendations as well as their calories per gram.
• What are the water recommendations for various populations?
• Understand the stages of change: precontemplation, contemplation, preparation, action and maintenance. 
• Know your acronyms, such as SMART goals: what's the difference between Attainable and Realistic?
• I think I had a CPR question on my test. Not sure if it was a research question or not, but you should have a pretty good idea what the answer is because it's pretty self-explanatory.
• Know how to identify and know what muscles are lengthened and tight in upper crossed, lower crossed and pronation distortion syndromes.
• You must know the stretches that should be performed for different compensations on the overhead squat assessment table. You will have lots of questions pertaining to these corrective-type exercise. In fact, you should pretty much know the overhead squat assessment table by heart.
• Know how to perform and understand what you're testing with the various assessments: Shark Skills, Davies, Rockport Walk Test YMCA step test, etc. Know how to perform them and what you're actually testing.
• What is the different objective vs. subjective information you'll be getting from clients?

This list is by no means comprehensive, these are just the things that are fresh in my mind and were covered on my specific exam. Make sure you don't hone in on only these specific things to the detriment of other important concepts.

Some amazing resources:

1. Yahoo Body Maps I didn't actually find this amazing tool until after my exam, but I'm pretty sure that this would've helped me immensely. I printed off muscle maps online (Anatomy Man), but this Yahoo one is interactive and 3-dimensional and explains muscles in laymen's terms. You almost feel like you could play doctor after looking at all the bones, tendons, nerves, muscles, etc.

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2. NASM Trainer Exam App (by Upward Mobility): the NASM app is the same price but offers only a fraction of the questions that this one does. The Upward Mobility app is really great at making you aware if you understand certain concepts or not, since they kind of go in order by chapter. It's great to pull out when you're stuck by a train or waiting for your kids to get out of school. Not that I know anything about that!

3. This Bodybuilding forum: This forum is extremely helpful with what to study and what to pass over. Take this guy's advice and learn the muscles as "groups." For example, the muscular system appendix groups muscles by location in the body. The hamstring complex concentrically accelerates knee flexion and the various muscles of the quadriceps concentrically accelerate knee extension. Group your muscles and know which muscles are part of each group. It will save you so much time and overwhelm. Many of the questions mentioned in the forum also seemed to be on my test, so add them to your flashcards. (The only caveat is I think the page numbers mentioned in the forum are for a previous version of the textbook.)

4. Use some learning strategies from Holistic Learning: This is kind of abstract to explain, but I visualized and made up pictures in my head about certain concepts. For example, the right side of the heart receives blood low in oxygen and high in CO2 and pumps it to the lungs to be oxygenated. The left side pumps blood high in oxygen and low in CO2 to the rest of the body. So, I visualized two rooms in my heart, a right room and left room, with a bunch of smokers in the right "room" and healthy runners in the "left" room. The right room is filled with carbon dioxide (cigarettes), and the left side brings oxygen (from strong lungs) to the body. Get it? Visualization and metaphor-type learning is very powerful. I betcha you won't forget the smoking/non-smoking one.

5. Kim at Fittin Pretty has generously offered a FREE download of her entire document of notes. It's over 100 pages, but it looks similar to my own handwritten notes in my basic college-ruled notebook. I still think (and it's proven that) there's great value in taking your own handwritten notes, but Kim has done all the work for you.


One more piece of advice: the night before the test, give your mind a break. Don't study into the night. Just allow all the information that you know just synergize in your brain as you sleep. Get your 8 hours of sleep and do the test in the morning, or whenever your brain is the sharpest. Set out your ID and CPR card the night before so you don't worry about or forget them. Then, decide on what you'll reward yourself with when you successfully pass the exam. It really is worth celebrating--you deserve it! I'll share what I rewarded myself with in a post soon, because they're paying themselves off in dividends (business cards, a domain name and an Arc notebook).


I wish you all the best of luck with your exam! If you are on the fence about becoming a personal trainer, I say go for it, if you have the resources to do so. NASM is always running sales, so don't ever pay the full price. Sign up for their emails and you'll soon get incentives in your inbox. Although I haven't taken on any "official" clients yet, I have absolutely no regrets for diving right in and getting certified. I could've gotten bogged down in the details about the PT job market in my area and wondering about liability insurance and on and on. But the best thing you can do is just go for it and worry about those details later.

Let me know if you have any other specific questions, and I'll see if I can answer them. If these tips helped you pass your exam, I'd be more than honored to hear about it! Leave a comment to let me know how it goes.

Yo Yo Dieting Versus Challenge Seeking

Definition of YO-YO DIETING

: the practice of repeatedly losing weight by dieting and subsequently regaining it

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If you haven't noticed, since I publish all my workouts publicly, I enjoy a good workout challenge. So far I've tried Supreme 90 Day, LiveFit Trainer, and 12WBT. I've also worked out with the Insanity, Turbo Jam and Turbo Fire series workouts. I really enjoy finding these types of regimented plans to challenge myself and change up my fitness routine.

But a comment in the 12WBT forum gave me cause to pause a moment between plan hopping recently to think about whether or not what I was doing was on the level of yo-yo dieting. Isn't that what I was doing jumping right from one plan to the next? With a little reflection, it's easy to see the difference between this type of challenge-seeking and yo-yo dieting. But what exactly is the difference between what I'm doing and yo-yo dieting?

1. I do not give up three days into the plan.

We all know people who start new diets and go hard the first few weeks and then peter off. They pay all that money for weight loss memberships, they sound super diligent about how "this time will be different" and then, after about two weeks, they just can't keep going for one reason or another. That's the biggest sign of a yo-yo dieter. A challenge-seeker on the other hand does not give up unless something is really wrong or unbalanced with the plan. I have been known to go off of a plan or adjust them to my own needs when I feel like something isn't working for me. For example, I couldn't follow S90Day completely, because the intensity was literally making me sick--my immune system was suffering. And on the 12WBT system, I know that 1200 calories are not enough for me, so I'm adding a little extra lean protein and greens to fill out the plan. However, most of the time, I complete what I start--mostly because I don't start anything that's just a fad or a short-term solution.

2. I am consistent. 

Not only am I a consistent exerciser and have been for over 11 years straight now, but I am also a pretty consistent eater. I don't try any diet tricks or crazy supplements. I don't go on and off diets. I eat almost the same type of thing every day. I love to try new recipes and such, but I consistently eat pretty clean. And I try to keep my calorie range pretty consistent--no crazy variations or fasts for me. A yo-yo dieter on the other hand will try diet after diet after diet. They might undulate calories, restrict calories, make crazy diet shakes, etc. And when they're off the plan, they're really off the plan, often binging or returning to their old ways of unhealthy eating. They rarely truly learn what it means to have a healthy sustainable diet.

3. I follow sound medical advice.

My alarms go off when I hear about diets that restrict you to 500 calories a day or require shots of some special serum. I've never tried a "detox" or "cleanse," because those are just hype. And in many cases, those types of diet plans are detrimental. I even shy away from swallowing anything other than a multivitamin and an Omega-3 supplement (because I don't eat fish). You have to convince me with sound scientific proof before I'll put anything else like that in my body. Sound medical advice states that fitness is healthy. It states that eating foods closest to how God made them is healthy. Medical advice doesn't say carbs or gluten are bad. Those are the guidelines that inform my choices.

Yo-yo dieters are often the victims of marketing hype. I mean, those late-night infomercials can be pretty tempting if you listen long enough. And if Dr. Oz says it, then it must be true, right? Even the great and powerful Oz has been known to be wrong. These people and programs have major money and marketing teams behind them, so it pays to do a little of your own research. If WebMd says that there's no real benefit from drinking apple cider vinegar, then don't drink it!

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4. My weight doesn't fluctuate that much.

I've had some episodes of unexpected weight gain for reasons other than the yo-yo effect, purely medical. Other than that, my weight stays pretty much within a 2-3lb range. I can tell each day what I should weigh when I get up in the morning. Yo-yo dieters typically lose a bunch of weight when they go all gung-ho over a diet plan, but the second they stop the plan, they often gain all the weight back and then some. I've never fallen into this pattern, so I've never had to experience those fluctuations.

5. I'm not obsessive.

Ok, I admit, I'm obsessed with the health and fitness industry, but that's a whole different subject. It's my passion, so I love to live and breathe it. However, I don't get obsessive about food, working out or tracking my progress in a way that's unhealthy. I follow judicious exercise guidelines and only track my food if there's a reason to (a few extra pounds, an upcoming meeting with a nutritionist, etc). Since my weight and diet don't fluctuate that much, I don't obsess about standing on the scale. If I miss a workout--most often because I'm listening to my body--I don't worry too much about it or try to make up for it. Yo-yo dieters and other disordered eaters, on the other hand, can become quite obsessive about what they're eating and are often constantly thinking about food.

6. My intentions are different.

I like to try new recipes. The 12WBT is by far the best when it comes to clean recipes. I gobbled this stuff up. I also join these plans not as much for weight loss as for a challenge. As a trainer, I know that my body will just adapt to whatever I put it through, so these types of challenges help keep my body guessing. My intentions are never to drop a bunch of weight and then consider myself happy. I am happy. I am not intent on getting to a crazy end result, I'm intent on changing and challenging my body in new ways.

7. I don't consider a "healthy diet" to be synonymous with "being on a diet."

When people talk about "diet," they may be referring either to what they eat normally or what they eat temporarily. That "diet" word is pretty troublesome and wrought with conflicting meaning. As stated, I am pretty consistent with what I eat and consider how I eat to be how I will eat for the rest of my life. I will never go back to eating rows of Oreos at a time or downing a Mt. Dew with every single lunch. Nor will I ever eat cabbage soup every day for a week. I eat a pretty normal, balanced diet. I hardly ever consider myself to be "on a diet." Yo-yo dieting is very much a temporary solution. You have six weeks to change your body or three weeks of this soup and two weeks of that. A dieter will often put themselves on a diet for a specified amount of time, after which they revert to not being on a diet. They never really establish a lifelong, sustainable healthy diet.

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8. I don't believe in quick fixes.

There is no magic diet pill that will strip away layers of fat overnight, as we're all aware. Losing weight takes effort. I know exactly how hard that is, because I've lived it! In order to lose weight, you must do work. Yo-yo dieters often look for simple solutions or someone to do the dirty work for them. The mindset of a challenge-seeker is quite the opposite of a yo-yo dieter. They're seeking challenge, not seeking the path of least resistance, so to speak. I enjoy new challenges because they push me in a way that I sometimes can't push myself. They're motivating to me, not like fad diets that sound a little more like torture.


What do you think?

It's OK to be a Runner and Not Race

It's OK to be a runner and NOT want to sign up for races!
— Jessica Collins (@BounSee_Jess) September 24, 2013

I posted this on Twitter this week and realized that I wanted to take this a little deeper. What was a passing thought quickly turned into an essay:

It's OK to be a runner and not want to sign up for races.

As of right now, I have no real burning desire to run a marathon. I think marathons are amazing and people that finish them deserve accolades. And if you're an ultrarunner, you're my hero. But I have no burning desire to do so myself.

For one, it can be really expensive to pay all those race fees. Yes, they usually go to a good cause, but it can be expensive to budget for a small family. For another, I am not the most competitive person. I will compete with myself, and I'm sure the thrill of coming in first, second or third place would be phenomenal, but it just isn't me. The extra time on Saturdays that it took to train for my Half Marathon would be pretty brutal right now. But even though these are legitimate reasons, they seem like petty excuses in the bigger picture...

I want to run faster, I want to get stronger, I want to run with better form and I'm constantly researching ways to do so, but I don't feel like I need a race to prove it or to motivate me. I'm pretty strongly self-motivated most of the time, so I don't need a race to push me. And I don't need the ends to justify the means. I don't need a better race score to justify the time I'm putting into running better. Maybe I just want to run better. I want to stretch myself in my own way, not the competitive way.

I am a simple runner. I don't own any compression socks, nor do I regularly buy gel packs or fancy schmancy gear. I just have a pair of JC Penney running shoes and the road. It's not that I don't find value in that type of gear or that I'd never use them, I just prefer to do without them most of the time. I like to keep things simple. To just run and not think about it too much.

Everyone who becomes a runner seems to morph into a marathoner, doesn't it seem that way? But what if I don't want to? I just enjoy the thrill of the run, the distance and the experience of it. It doesn't make me any less of a runner that I don't have more medals hanging on my wall. I finished a Half Marathon once, and it was such a thrill to accomplish, but that's been enough for me. I think races are a great way to change your routine and set out to achieve new goals. I love the sound of thousands of feet on the pavement and the electric energy and camaraderie at races. But I don't think it's necessary to be considered a "real" runner only if you pound out race after race.

And I always want running to be fun, not a chore that I have to accomplish four days per week with cross-training every other day. I want to decide to take a 13 mile run one day even if it has nothing to do with a training schedule. And I want to decide to take just a 3-miler when the sun is setting, just because. And I want to bodybuild just a little and try out Barre and so many other fitness methods without worrying about how it will affect my running pace or training schedule. I already know that I have the discipline to follow a running plan, because I've done that before. I don't feel the need to prove that again and again to myself or anyone else.

I am a fitness blogger and I'd love to be a running coach alongside being a personal trainer. But I think that the fact that I've only finished a handful of 5ks and a Half Marathon shouldn't strip me of my clout. I have a genuine desire to be a better runner and I want to make better runners or just plain runners out of others, and that should be enough. I just plain want to help.

I just love running for running's sake.

I am a runner.
I am not really a racer.
And that's enough.

Lately I've Been...

• Sewing Build-A-Bear accessories for my Peanut's stuffed animals. Those clothes get expensive and I found the perfect DIY projects online.
• Fixing a workout bra that I somehow melted in the dryer. Didn't even know that the fabric store carried bra hooks until I went looking for fabric for the above project. All I had to do was cut down the strap to the right size, burn the raw edges down with a lighter and sew the new piece on. So glad to have saved that one, since it fit really well. I'm mighty proud of my re-purposing skills on this one.
• Re-seaming a thrift store T-shirt I found in college that I still like and has been sitting with pins in it for like 7 years. Ha!
• Thrifting some necessary household items like 16" x 20" frames and some supplies for a jewelry storage makeover I plan on doing.
• Spray-painting that thrifted shelving unit for my jewelry. I believe the wooden shelf I bought was once a spoon holder for collectors. Oh, you just wait and see what I did to it. I even went to the hardware store all by myself to DIY this one.
• Hanging a collage wall in my dining room. I see these art displays in all my favorite home tours and decided to tackle one all by myself. It turned out sooo cute. I found this adorable $.50 vintage 3D picture that totally makes the wall. I'll be sharing pictures soon.
• Trying to keep my house from turning into a bachelor pad/frat house. Roomie just bought a beer brewing kid and a Soda Stream to add to my already cluttered counter space. Thinking of reworking the space a bit. This stuff doesn't blend well with my vintage-chic aesthetic, as you might imagine.
• Putting together bags of stuff to take to the thrift store. It feels good to get rid of more than we're bringing in sometimes, especially when things start accumulating beyond my comfort level.
• Registering for an EIN number with the IRS. I am now a registered business owner!
• Eating soup alone at home while Hubster, Peanut and my Daddy-O go hunting. I'm really relishing this time alone.
• Cleaning (finally!) one of the dreaded spots in my home. We have some high windows that accumulate spiders and webs and dust and ick. Whenever I clean it, I feel like the whole house is somehow much cleaner.
• Making my bed with the brand-new quilt that I sewed. Can't wait to share pictures of it on here soon. Just looking at it makes me happy.
• Starting a new e-book project that I hope to launch on here in a few months. It's in the baby stages right now, so I don't want to share too much.
• Buying tickets to the Sports and Fitness Expo being held in my town this weekend. Can't wait!
• Trying so hard to figure out how to connect my camcorder to my computer. I have a new cord on its way after a Radio Shack one didn't work. I really want to add some workout videos for y'all. I may have to bite the bullet and buy a new, more laptop-compatible camcorder.
• Dreaming up another trip "up-north" in October or November. I want to make this a regular tradition if we can swing it and Hubster can successfully get off of work. We stayed in Crivitz last year.
• Writing up a job posting for the open pastoral position at my church. Since one of the committee members knew I was a writer, he thought I'd be the perfect person for the job. I like to help where I can.
• Adjusting to having a child in all-day Kindergarten. Paying for hot lunches, meeting teachers, already dealing with bullying, packing snacks, collecting Box Tops, etc etc etc. I already get up at 5:30 to work out, run, and get ready, but we've somehow been running late anyway. This school thing is like a whole new world for me. However, I just love looking through the Scholastic Books order forms with him. I get all giddy like I did in school when those pamphlets come out. My wallet is never more open than it is for a Peanut who gets excited about reading and learning.

I think Chalene's book was just the kick in the back end I needed to make myself even more productive than a Type-A person like me already is. I can't believe all the things I've checked off my to-do list already. I use Wunderlist on my phone and it's a true lifesaver and life improver, plus just seeing all the check marks I've accumulated already makes me happy. I have my to-dos broken down into "Today," "This Week," and "Soon." Every day I try to do one thing to tackle one aspect of my priority list. For example, my home environment is one of my priorities. Therefore, many of the above listed items are helping make my environment more desirable from cleaning to small space makeovers. Another goal is setting up more of a solid personal training side business, so I am planning on networking at the Sports and Fitness Expo I signed up for and I finally signed up for an official EIN number (so simple to do, it's pathetic). I'm taking steps each day to make this dream more of a reality. It's really quite simple once you break it down into steps.

There's something about fall that makes me feel like nesting. The little bit of chill in the air outside makes me want the inside to be the most cozy place my family could ever enjoy. Listening to the sound of Feist and blowing trees while tackling all these projects is just making my heart swell. I've decided that fall is officially my favorite season.

What have you been up to?

Jillian Michaels Hard Body Review

I was killing some time at a two-story Target in Chicago, waiting for Hubster to pick me up after my NASM workshop. I perused the workout section and was a little hesitant to pick up this video. I have three of Jillian's videos already, and sometimes they can be a bit repetitive. But it was only $10, so what difference does it really make, right? Plus, Hubster had bought himself something from me for our anniversary, so I decided to buy something for myself from him. Old married people, I tell ya. I put this DVD and Tracy Anderson's Mat Workout (the only thing related to her that sells for $10!) in my cart. I have to say I'm pretty happy about this purchase, because Jillian really mixes things up in this series.

Let's break this down:

The video consists of two levels, 45 minutes each.

These were my stats for Level One:

Heart Rate: I averaged 130bpm and stayed inside my target heart rate zone for 21 minutes.

Calories: 527 (based on my body weight, exertion level and heart rate)

Pros:

• In each circuit, there are three versions of most of the moves. One model shows the basic move, one model shows the intermediate move, and Jillian sometimes chooses one model to take it up to the advanced level. Given the three levels of the moves within the two levels of the workout, there is plenty of room for growth.
• The moves are mostly compound moves, hitting multiple muscle groups at once. For instance, there's one move where you perform a sumo squat with a calf raise and shoulder press for a total-body hit. You get a really effective workout in a short-ish amount of time because you're targeting more at once. I never once felt like I wasn't getting anything out of a move.
• Like the back panel states, Jillian finally uses some fresh new moves, even some that I've never seen before. Such a relief! This coming from a person who gets bored with workouts quite quickly.
• Jillian is always great about giving proper exercise form cues. She stops to point out different aspects of the exercise on her models, which is really helpful especially when working out at home.

Cons:

• The only drawback I really saw with this video is the scant amount of stretching at the end of the workout. I would suggest doing quite a few more stretches after these workouts, holding each stretch for at least 30 seconds. 
• I would also be hesitant to suggest this video for beginners. You can modify most of the moves, but it might be a bit too much for someone who is just dipping their foot in the fitness-spiked water. Something like Barefoot Cardio would be a much better option for a beginner.

Bottom line: If the 30 Day Shred feels tough to you, this will feel tougher.

My favorite motivational sentiment from Jillian in this video is her encouragement to dig deep, to think about what you're doing this all for. She says to think about why you're here and let that motivate you. It really is important to reflect on that to keep your athletic spirit from waning. 

Thanks Hubster for the Anniversary gift. You're the best:)

Tracy Anderson's mat workout is up next. I hope to share a post about that too, just as soon as I can.


*This post is based only on my opinions and results. I was in no way compensated for this post, I just thought it was a great DVD to share.

On Turning 30

Today, I woke up and I was 30. And I'm ok with that. I sort of have neutral feelings about the number. I didn't dread it like some people do. I didn't mourn the loss of my 20s. In fact, let me tell you about why I'm going to be lovin' on turning 30 today:

A cake: that was Peanut's idea

I have never felt so strong and healthy in my life as I do right now. I work my behind off (literally!) every day to stay strong, vital and disease-free. I like feeling this way. Instead of focusing on all the progress that could be made, I like to think of it as having more opportunities in the future to get even better. It's not all downhill from here, and I take pleasure in knowing that.

I have never felt so completely sure of what I want to do in this life. I'm sure this vision will morph and I will always feel some level of self-doubt, but up to this point, I have never had such a clear picture as to what I was made for. Even just recognizing the desires of my heart as I grow older is so reassuring. If you had asked me what I wanted 5 or 10 years ago, I would've had some wavering answer about some fleeting thing. Or I may have said something about how I just didn't know and I'd wait for the greatest opportunity to present itself to me. I probably wouldn't have even been able to tell you what I wanted for my birthday, let alone my life. Through trial and error though, I've come to know that some passions are just hobbies, some depend on mood, and some...oh those beautiful "some" are delicious. Those are the passions that you just can't get enough of. That your mind wanders to when it wanders. That your whole body vibrates for. Never have I felt this so strongly as I do right now.

Never have I felt so sure of who my friends are than I do now. In high school, friends are fickle. In college, friends move away. In your 20s, you find your place in the workforce and community and begin to make new connections. In parenthood, you find that your lifelong friends are the ones who forgive you for being late or cancelling when your kids are moody. The ones who are still there...those are the ones you keep close to your heart.

The most perfect card from my sweet co-workers. See, at work, I'm the birthday banner lady:)

Never have I felt more secure in my marriage. Like they say, those first few years are really rough. Any good family psychologist would probably have suggested a separation. But that's not what we do. We work through those pains, put pieces back together, and make sure they're super-glued this time. We've built a family, we've merged dreams, we've chipped away at our fixer-upper home, we've combined our efforts to make our little world better, and we've learned to value one another. I'm sure this part will only get better and I look forward to that, but I can tell you that we've already come a long way.

Flowers from my sweathearts

My spirituality has never been quite so intimate as it is today. So many things about God had seemed obscure to me growing up, but make so much more sense now, especially with more experience. It's something that is difficult even for this writer to explain and so intimate that I don't know that I'd be able to. This is another relationship that I know will only get much sweeter as I grow older, and I look forward to that. In fact, I thrive upon that.

My biggest tangible goal for turning 30 was to earn my personal training certificate. It's not just an end in itself. Although I plan to pursue this passion on the side, I have deep-seated desires to make something happen with this. I want to share what I know and help other people live with more vitality and rigor. This was one of those deep-seated passions that I just didn't want to shelve or ignore. That's how regrets are born. My first passion has always been writing, which I do for a living. But health and fitness needed their own place in my repertoire. I take the CPT exam in less than 4 weeks and I am so proud of myself for following through on this dream of mine instead of taking the "easy" way out and ignoring it.

In my next 30 years, I hope that my family has expanded whether it be with new in-laws, dear friends, children or grandchildren. I know now that this heart of mine has room for whomever and whatever it is blessed with. There's no limit to the amount of love that it can handle. I hope to be able to see even more of this Earth than the scant territory than I've been exposed to already. I hope to be able to spread my passion for fitness and personal strength to as many people as I can. I hope to use those talents that have been graciously given to me to the best of my potential. I hope to give God an even greater percentage of my focus than I do now, as He so deserves, and grow more deeply in love. I look forward to this next season of my 30s to establish an even firmer base in this world (and derriere) and expand my existence. I'd like to give as much as I possibly can.

I'm lucky to be here in the first place. I'm lucky to have made it to 30. And I look forward to how these next years of my life will transform me even further.

***Also, my workout buddy and I are taking a day off from the gym to have cupcakes for lunch. Now that's a good friend:) I am also soooo looking forward to that!

Chicago Part Two: The City Scenes

Hubster doesn't like the big city. The air quality was getting to him, the traffic was making his blood thicken, and the sheer number of people put him on edge. He's a country boy, through and through. I, on the other hand, am completely energized by the big city. The lit-up city skyline makes the place seem magical to me.


Friday, we left home early and got to Chicago by about 1pm. After checking into our hotel, we went to visit the Museum of Science and Industry. Our EAA passes got us into the museum for free. We did end up paying $20 for parking in the ramp though. There is other free parking nearby that we didn't know about until we left. Parking in a high-security ramp is always a safe bet though.

We only went for general admission, which was definitely more than sufficient for us. That's not to say I wouldn't have loved to see the Animals Inside Out exhibit though. Interactive weather stations, business-building kids' workshops and medical exhibits were more than enough to keep us busy and enthralled. In one of the hands-on biology labs, they were even dissecting cow eyeballs! Our little city life just doesn't compare sometimes.

Light spectrum piano

Use the wind to keep the balls in the air

Classic static moment

Mini Chicago

Look, they even had a model UPS truck, where Hubster works

We had dinner at a White Castle. We'd never been to one. They don't exist in Wisconsin. We just watched an episode of Undercover Boss involving the CEO of White Castle, so it was even more interesting to experience the place first hand. I am not exaggerating when I say Hubster ate about 15 sliders. Eating at a White Castle was on his food bucket list, mostly because of our limited exposure to it in Wisconsin. Ok, maybe it's because he's a fast food addict, but I digress. Either way, we checked that classy, super-healthy item off the bucket list (sarcasm anyone?). On the way back to the hotel, we caught a glimpse of the Jennifer Hudson Weight Watchers studio, which is very inspiring to someone such as myself.

All day Saturday, I spent at John Hall Studios for my NASM live workshop. You can read about my experience here. Meanwhile, Peanut and Hubster played in the pool, visited the Toys R Us a few doors down (I was the first victim of the water guns they bought), napped and just took it easy. Peanut wasn't feeling the greatest when we left on Friday, so the slowed-down pace was just what he needed.

After the workshop, we ate at a place called Mattson's Bar and Grille, which was two doors down from our hotel. We weren't sure what to expect, and the process was sort of like half fast-food and half hometown restaurant. You order your meal at the front, kind of like at a fast food place. But they bring your freshly cooked food to you at your table. There was a full fresh salad buffet--that's what I had! Hubster ordered the flatbread beef sandwich but didn't have room for it after his buffet run. Leftovers! It was an interesting place. A warning though, they charge you just to walk in the door. We found that we had a $2.00 charge just for dining there. I'm sure this is to supplement tips and such, since they really didn't have waiters.

Interesting mural over the ordering area

Beautiful stained glass around the building. Cell phone pics do no justice.

On our way home on Sunday, we stopped at an Oasis over the freeway just for the experience. Not a huge deal for most people, but for us (especially Peanut) it was something new. It's not every day that we get to order a smoothie from McDonald's while watching traffic pass under us.

We also made a short stop in Port Washington to visit a family friend on our way home. Port Washington is one of the most amazing Milwaukee-ish suburbs. You could almost describe it as a quaint little resort town. Fresh fish is in abundance and if you ever stop by on Fish Day, you'll see one of the best parades and festivals you've ever seen in Wisconsin. Even the public restrooms down by the pier were nicer than some restaurant restrooms I've seen. It's pretty much a prerequisite in Port Washington that you must visit their historical lighthouse.

We ate dinner at Tello's Grille and Cafe in Port Washington before making the rest of our 1+ hr trip home. Tello's offered an interesting mix of Greek and Mexican food. It was like a Greek and a Mexican got married, decided to open a restaurant, and couldn't decide on what type of food to make, so they made both. After digging deeper, the story is much cooler than that. Check out some of their history here. The interior was segmented between a dining area and a bar area with a small dining section in the middle. This worked well since there was a graduation party going on, and we didn't feel like we were imposing or interrupted by it at all. The restaurant also had a cute outdoor setup, where a couple was dining with their pup. It's one of those quaint little settings that looks just as cute in person as it does in pictures.

I thoroughly enjoyed this giant Greek salad

The architectural details in Tello's are beautiful

It's always amazing how one short three-day trip can re-energize a person. I need to keep that in mind when I start to feel overwhelmed and wanderlust-full. Just a few simple three-day weekends sprinkled throughout my mortal days are enough to give me a jolt of renewed energy.

This coming weekend, we're already taking another trip to a cabin in Door County Wisconsin. My parents are treating us to a weekend getaway to celebrate my birthday (which is Monday). Hopefully I'll be back with some fun stories about that.