Who Put That Wall There???

I've hit a wall. It's invisible so I can't see or describe it but it's there none the less. Sneaky wall. It's the wall of weight loss, or lack there of.

Since finishing up the Select 55 Weight Loss Challenge in March I have only lost one pound. My total weight loss since January is 24 pounds and holding. I am glad that I have maintained because that has not been easy for me in the past due to my insulin resistance and undying love for cake. Probably more the cake part... However, I would like to move forward and not just maintain.

I have had several people tell me that they gained weight during half marathon/marathon training. So, again, I am glad I have maintained. I would just be more glad if I was still losing. The only reason I can give, and trust me I've tried to come up with something else, is that I'm not doing what I need to be doing.

My husband and I drastically changed our diets since the beginning of the year. So now instead of say a Five Guys burger with cheese, sauteed onion, sauteed mushrooms, lettuce and mayo... we eat grilled portobello mushrooms on a whole wheat bun with tomato, baby spinach leaves and homemade organic guacamole. I'm still eating the right food, (most of the time) I'm just eating too much of it and I'm not tracking it anymore. Not cool.

I refuse to get too down on myself though because that's just not fun. Plus, I know it's okay to slip up. Sometimes it feels like there may even be people just watching and waiting for you to slip up so they can say, "See, I knew it wouldn't last." Ever feel that way? I do. Whether that is really the case or not though, you just can't let it be your issue.

Starting today, and no I don't want to but know I need to, I will start tracking my food again. I used www.MyFitnessPal.com before and really like it. It's very easy to use. Several foods are already in the system so you just start typing and they pop up. It also allows you to enter your daily calorie goal and any exercise you did.  Then it recalculates your calories so that you are getting enough in regards to how much exercise you are doing.

Now, my other issue. First half marathon coming up. I'm training and it's going great. This weekend is a long run and I'm debating what distance to run. Should I just run 12 miles like the training plans say? Or should I run 13 miles and not have to worry about hitting a mental wall the day of the race, wondering if I can actually run 13.1 miles not having done it before?

Suggestions and advice, please?

Peace, love, happiness!

~Bekah

From the Nutritionist's Mouth: Champions Eat Breakfast

Whether you are trying to be an elite Olympic champion or you just want to feel like a champion in your own life, you’ve got to eat breakfast. Breakfast literally means to “break the fast” from going without food overnight. It gets your metabolism started and sets the tone for your how you will eat over the course of the day. So yes, it may in fact be the most important meal of the day. And just to make it clear, whenever I use the word “breakfast” it never ever means “donut”, unless it is one of those high protein, high fiber, low sugar ones. Let me know when Dunkin’ Donuts starts selling them.

Breakfast benefits

Weight Management

Eating breakfast can help people lose weight and maintain that weight loss. Many studies have found that those who regularly eat breakfast tend to weigh less than those who skip breakfast. This first meal of the day helps get your metabolism going and makes you less likely to overindulge later in the day. Those calories you think you are saving by skipping breakfast are likely to be consumed at some point, with a few extra added because you are more likely to binge.

Protein appears to be an important part of breakfast as it helps increase satiety, making you feel full longer. In a study presented at the 2007 Experimental Biology meeting, researchers found that eating 2 eggs a day for breakfast helped women lose 65% more weight than women who ate a bagel for breakfast. The egg eaters also had a greater reduction in their waist size and reported more energy without increasing cholesterol levels.

Improved Concentration

Your brain needs energy too, especially from good quality carbohydrates such as whole grains and fruit. Studies have found that children and adults who eat breakfast do better in school and at work.  The American Dietetic Association reports that children who eat breakfast miss less school, are better problem solvers, are more creative, and have better hand-eye coordination.

Better Blood Sugar Control, Healthier Heart

A healthy high fiber breakfast that has a low glycemic index can help keep blood sugar levels in better control throughout the day. (http://www.sciencedaily.com/releases/2007/09/070905095324.htm)

Breakfast also may help reduce the risk of developing type 2 diabetes and cardiovascular disease. A study conducted by the American Heart Association found that obesity and insulin resistance rates were 35 to 50% lower in breakfast eaters. Insulin resistance is often a precursor to type 2 diabetes and increases the risk for heart disease.

Improved Beauty

Ok, I threw that one in there but based on the other benefits, it is totally possible.

What to Eat for Breakfast?

Creating a breakfast that includes some protein, healthy high fiber carbs, and even a little healthy fat will give you the most health benefits and will leave you feeling fuller longer.  Some quick ideas:

Egg on whole grain toast (like Ezekiel Bread)

Greek yogurt and a handful of almonds or walnuts

Mozzarella cheese stick and fruit

Protein shake- whey or other protein of choice, milk or alternative (almond, etc.), frozen fruit like blueberries…throw in some spinach or avocado too

Cold ready to eat cereal with 5 or more grams of fiber, add a handful of almonds or walnuts

Whole grain toast w/ nut butter of choice or low fat cream cheese, even Greek yogurt can be used as a spread to boost protein.

Egg and piece of fruit

Old fashioned oatmeal, handful walnuts, handful of blueberries, milk or milk alternative.

Protein or granola bars in an emergency. Look for ones that have 7 grams protein and at least 5 grams fiber.

Lean turkey, ham, or roast beef can be a source of protein in the morning too.

Don’t be afraid to have leftover dinner for breakfast.

Running and Breakfast Timing

Timing your breakfast before a run is a very individual thing. I have found that experimenting can be helpful.  In general a larger breakfast of 400-500 calories is OK if you have 2-3 hours before a run or exercise. If you get up and run right away, take time for a little something in the range of 100-300 calories.  Some runners experience an insulin surge and resulting glucose drop when they mis-time their pre-run meal and may need to adjust accordingly based on trying different combinations and amounts of food.  When I eat my normal breakfast then run an hour later I get weak and shaky without having a small amount of carbohydrate 15 minutes before my run.  Start with the “general” rule of thumb and tweak accordingly based on how you feel.

How's Day 8 of the '30 Day Fitness Challenge' going for you?

A healthy breakfast may be a great goal to add into your challenge!

Megan Witt, RD, LD, CLT

Registered Dietitian/Nutritionist 
MegaNutrition Works, LLC 
941-914-6659
Certified LEAP Therapist for chronic conditions caused by food sensitivities including irritable bowel, migraine, fibromyalgia and more.

And the winner is...

Week 1 of the 30 Day Fitness Challenge is complete! We had 122 people participating in the challenge. I am so excited and impressed with everyone's motivation. Way to go! 

The winner of the first 30 Day Fitness Giveaway is...

Mindy Donoho Daum

Congratulations Mindy!

Email us your address and your Bondi Band will be mailed to you!

www.BondiBand.com

Everyone else, keep up the hard work! Anyone who did not participate last week can start any time. Just exercise for 30 minutes each day. Then, tell us what exercise you are doing by posting on our Facebook page and/or on our blog each day. Remember, posting on Facebook and on the blog gets you 2 entries, post a pic of you working out and you get another entry for a total of up to 3 entries per day.

Get moving, get healthier!

Peace, love, happiness!

~Bekah

It is Day 6 of the '30 Day Fitness Challenge'!

How's everyone doing?

"No matter who you are, no matter what you do, you absolutely, positively do have the power to change."

~ Bill Phillips ~

"Sexy Mother Runner 30 Day Fitness Challenge Motivation!"

Need some motivation? Need a laugh? Read further...

Oh, I felt the burn this week. Mine is called the 'Burpee Burn'!

We all have felt this way before!

If all else fails pretend a T-Rex is chasing you!



Now log off, shut down, and go run!



But remember you are stronger than you think you are!


How's the 'SMR 30 Day Fitness Challenge' going for you?

When you know what you want, and you want
it badly enough, you'll find a way to get it . 
Jim Rohn 

Cheers,

Danyelle

Want to contact the Sexy Mother Runners? You can email us at sexymotherrunner@yahoo.com.

You can also follow us on Facebook, Twitter, and Pinterest!

Featured Runner Friday: Meet Ila!

Every runner has a story. At Sexy Mother Runner, we believe that sharing those stories is a great way to share the gift of running while helping to motivate others.

This week our Featured Runner is a woman who was told what she could not do only to turn around and show everyone that she could, indeed, do it. She didn't stop there. I think that you will be as equally impressed with Ila as I am. Her story is one of courage, strength, and determination. 

Meet Ila:

My name is Ila and I am from Eureka, IL. I am going to be 54 years old in just a few months. I have 4 children, my youngest, Derek, is autistic, and I am going to be a Grandma this summer. Derek is going to be 21 years old this summer but is at the development of a 6-7 year old. Derek can never be left alone which means that he is always with either me or my husband. I work part-time at Eureka High School and Curves in Eureka, which leaves little time for me and the things I want to do.

So, with little time for myself, you are probably wondering, how did she start running. In October of 2009 while at Victory Junction Gang Camp in Randleman, North Carolina (this camp is very special to Derek) they were talking of their upcoming 5k Run to Victory in December. On the drive home from camp I decided I needed to do this run. Knowing that I would not be ready for the 2009 run, I decided to do the one in 2010.

While driving, I announced to my husband and other son, Jeff, that I was going to do the run in 2010. They both looked at me like I was crazy and said there was no way I would be able to do it. Not only had I never ran before but there is nothing but hills in Randleman, NC. And of course they said there was my age.

That made me even more determined. So, while driving home I thought out my plan. I already had a treadmill - so, finding time to run - well, early morning while everyone was still sleeping would work. I needed to get to a book store and buy John Bingham's books (He was one of the sponsors for Run to Victory) and follow his training program. I was ready to run.

The first morning I got up at 5am and went downstairs to face my new best friend- The Treadmill. I started by walking 5 minutes and running 1 minute. I continued that for the first week, running and walking every day.  I did it every morning. No excuses. As I continued, I increased my running and decreased my walking. You know what they say, after 21 days you from a habit. Well, I was addicted.

Still, no one in my family believed I would continue. I needed to prove them wrong but I also found out I really enjoyed running and my time to do what made me feel good.

I decided I needed to practice before December 13, 2012 for my Run to Victory so I signed up for my first 5k, Race for the Cure.

I tackled that first big hill on that cold, windy, Saturday morning in May and thought to myself- What am I doing? But I kept going and crossing that finish line I knew I was a runner. I signed up for a few more 5k's before December and felt I was ready to tackle the hills of North Carolina.

As a family we raised over $2000.00 for the camp. We were set. The morning we were to leave, somehow I slipped on black ice in our driveway and had to be taken by ambulance to the hospital. I had been knocked unconscious and was bleeding from my head. After x-rays and scans, I was told not to run that weekend. But I had been training all year for this run. I promised my family that if we still went, I wouldn't run, only walk.

So, on our way we went watching my face and right eye turning all kinds of pretty colors. On Sunday morning, of the Run to Victory, it was raining, cold, and windy. Not ideal running weather. But that was okay. I was only going to walk. As we arrived at the camp I was heartbroken. The first person I see is John Bingham (The Penguin). I had the chance to tell him my story and how upset I was. He looked me in the eye and told me my body would tell me what I could do that morning. That when the gun went off, just follow my heart and my body's lead.

Ila with John Bingham, this is where I pause to say how awed I am that she had this experience with John Bingham. Seriously, awed.

If you run, you are a runner. It doesn't matter how fast or how far. It doesn't matter if today is your first day or if you've been running twenty years. There is no test to pass, no license to earn, no membership card to get. You just run.

- John Bingham

Well, the gun went off and I just started running. It felt great. I ran the whole 5k without walking (first time) and John Bingham was at the finish line, cheering me on. That day I knew I was a runner. The tears and excitement on crossing that finish line... that is the 'runner's high' that everyone talks about. Yes, Me, Ila, a mother of 4 who was told would never be able to finish, did it.

Since that day, I have done 11 5ks, 1 10k,  and am looking forward to completing a half marathon at Disney. For now, it's Steamboat and Joining the Washington to Peoria runners for St. Jude. I'm also going to do a 5k obstacle called Run For Your Lives event in Indiana. My son, Jeff is the event coordinator for them. He once told me I would never run, now he says "Go for it, Mom."

Ila (left) with her son, Derek, and her daughter.

Ila (black eye and all) with her husband (left), her son, Derek (center),  and her son, Jeff, at the 2010 Run to Victory.

http://runforyourlives.com/

Would you like to share your story and be part of Sexy Mother Runner's Featured Runner Friday? 

Send us an email and let us know! sexymotherrunner@yahoo.com

Be sure to check out our

30 Day Fitness Challenge and Giveaway!

Day #2 of the 'Sexy Mother Runner 30 Day Fitness Challenge'!

Good Morning!

It is Day #2 of the "SMR 30 Day Fitness Challenge' and I couldn't feel better! Mostly that is because of all of you who have chosen to participate. Yesterday, we had close to 90 participants and that just makes me smile! Thank you.

This challenge has motivated me to add a few necessary things to my current exercise regimen. During the past month I have been dealing with a pinched nerve (or so we think that is what it is) in my upper back. The pain will come and go depending on the day. Last week it reoccurred so badly that it was time to do something about it. I went for a Deep Tissue Massage. The therapist stated that my scapulas were attached to my lungs. This is mostly from not stretching enough and improper posture. My shoulders were rolling forward causing that muscle to shrink. This is not a surprise to me. My day mostly is spent working at a computer or running. I had used Biofreeze on it and that would give me temporary relief, but I know what I needed to do was add more stretching into my current exercise regimen. After a painful deep tissue massage, foam rolling, yoga, and Biofreeze I am starting to feel like a healthy human being again! Now I have added foam rolling and yoga to my exercise routine!

The 'SMR 30 Day Fitness Challenge' was just the motivation I needed to keep this train moving in the right direction. It is amazing how once you start feeling better you forget to keep doing what made you feel that way. I am going to do my best to prevent that from happening. Yesterday I did 20 minutes of Yoga with Rodney Yee. I love his Ultimate Power Yoga video! He has five 20 minute sessions on his DVD. I did the first one. (No, I am not paid by Rodney Yee to say this, lol!) My kids even joined in. It was very relaxing and I was capable of doing it. Have you ever tried a new exercise and you look like two pigs fighting under a blanket?! Yeah, I am not a big fan of that. Someday I will tell you my Zumba story...Oh I digress.

My next goal during the 'SMR 30 Day Fitness Challenge' was to give a shot at being a vegetarian for 30 days. This was prompted by two people. First, my 6 year old daughter who is the biggest animal rights activist I know. She has been a full fledged vegetarian since January. My daughter's will inspires me so much! There are days when she looks at a piece of chicken, smells it, states it smells so good, but in the next breath states she is not eating it as it hurt that animal to be killed. Love her! The second person was '30 Something Mother Runner'. She completed this challenge and inspired me to give it a try! I survived Day #1 of my Vegetarian Challenge with no hiccups!

Today I am feeling extra energetic, therefore I am going to do a '100' Challenge. Today I will do 100 sit-ups, 100 push-ups, and 100 burpees! Followed by foam rolling and yoga! Tonight I will be running 4 miles with my Building Steam Group, "Steppin' Eleven"!

So, who's with me?!

Do you want to do my '100' Challenge today?

How's Day #2 of the '30 Day Fitness Challenge'

going for you?

Cheers,

Danyelle

Remember it is not too late to join us in our

 'SMR 30 Day Fitness Challenge'!

All you need to do it get movin' and tell us about it!

Want to contact the Sexy Mother Runners? You can email us at sexymotherrunner@yahoo.com.

We would love to hear from you!

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