Tip #73: Recall the Benefits

As I was running my "long" run this past Saturday, I was not feeling so hot.  I was tired, felt slow, and the run seemed to go on and on and on.  I started questioning why I decided to run that day...which snowballed into a plethora of negative thoughts.  Suddenly I felt thirstier, weaker, slower.  Blah.

As I approached the landmark that marks where I have a mile and a half to go, the view of a familiar creek triggered something within me.  It reminded me of several runs where I felt strong, energetic, and efficient.  It reminded me of how I feel after my runs.  It reminded me of how since I've been running regularly I have had more energy, less stress, and more patience with my children.  I remembered the feeling of accomplishment after finishing a hard workout or race.  I recalled the relief of being able to comfortably fit in my clothes and run around all afternoon in the yard with my family.  I remembered my position as a Christ follower.  I am not my own; I am His.  Suddenly, I discovered a renewed sense of energy and motivation to finish up my 10 mile run.

As you strive for good heath, you will have good days, but there will also be bad days.  It's so easy to fall into a negative mind frame.  It's even easier to make up a list of excuses of why you should not take care of yourself.  Giving up is easy.  When you face these temptations, remember and recall.  Take a minute to remember the benefits of exercise; how you feel when you take good care of yourself; and who you belong to.  I hope that will help you to press on...even when you don't feel like it.

Tip #72: Simplify Dinner

What's for dinner tonight?  The menu for many may include a meat, a starch, a veggie and some bread.  There's nothing wrong with that, but don't be afraid to simplify your dinner every once in a while.  A dinner doesn't have to include 4+ dishes!  Dinner also doesn't have to take an hour to prepare.  Think outside of the "dinner box".  Be healthy.  Be creative!  Every dinner does not have to include meat; and it does not have to include bread.

Need an idea to get you started?  Here is a meal I prepared the other night, when I didn't feel like spending an hour cooking.

Black bean quesadillas with sauteed squash and zucchini


This was so simple and fast to make, that there really is not much of a "recipe", but I'll tell you how I prepared it.

Ingredients:
Whole wheat tortillas
Canned black beans
Shredded mexican cheese
Sour Cream
Salsa

Fresh zucchini
Fresh yellow squash
Extra virgin olive oil
lemon pepper

I just made some quesadillas on my griddle.  Plopped a tortilla on, sprinkled cheese, put some black beans on, flipped, and ta-da!  Finished.  Can't get much more simple then that!  Served warm with sour cream and salsa.

Saute' any fresh veggies as a side.  I heated some olive oil in a pan, and sauteed the zucchini and squash over medium high heat.  I love lemon pepper, so I sprinkled some of that on the veggies too.

Delicious meal!  And very healthy of course.

For my kiddos, I did not include the beans.  They're not too fond of those...yet.  They are also not big fans of the squashes either.  So instead, I served them raw carrots with ranch dip.

Try this out or think of your own simple dinner.  This can be just as fast (if not faster) then a pre-packaged meal you buy at the grocery store; only TONS better for you!

Tip #71: Head for the Hills!

I used to moan and groan about the many large hills in our neighborhood.  There are specifically two very large ones that I would dread on every run.  I mean they are long, steep, and...slow.  So very slow, sometimes during a run, I felt like I was walking!  I did not like them.  That was until I finished a recent race, and afterwards was reviewing the course in my mind.  I didn't remember going up any hills!  There were hills alright, but my body was so used to the "beasts" (as I like to call them) in my neighborhood, that I didn't much notice them.  Why?  Read on.

One of the best ways to boost your fitness and to burn a large amount of calories in a short period of time, is to walk or run up hills!  Anyone who has ever walked up a hill, knows that it takes more energy then walking on a flat surface; but did you know that depending on the hill, you can burn almost twice the amount of calories?  Now, there's some motivation!

You can either hit some hills outside, or you can simply adjust the % grade on your treadmill.  Adding hills to your workouts just once a week, can really make a difference.

The thought of hills can often spur on groaning sounds and down-trodden faces.  Let me encourage you though, because as with most exercises, the more you do them, the easier they become!

Here are the top benefits of including some hills in your busy week:
1. You burn a lot of calories in a shorter amount of time.
2. You will boost your fitness, energy levels, and metabolism.
3. You get a two-for-one deal: Aerobic exercise and a Strength Training workout all in one!

So, what's the moral of the story?  Head for hills, baby!

Tip #70: Try a Lunch Time Workout

I am a huge fan of lunch time workouts.  I kind of have no choice most days, but nonetheless, I like them.  On the days that I do a "lunch time workout", I eat a snack around 10am, run on the treadmill around 12:30pm (while my kiddos are napping), and then have another big snack after my run.  It works out great for my lifestyle and thankfully I have that option.  Many of you can also do this with your job.  There are studies that prove that people who exercise during their workday, have better productivity!  Here are some perks to a mid-day workout:

1.  Provides you with a surge of energy and renewal, smack dab in the middle of your day (when you're usually fading...).
2.  Prevents a high calorie or overindulgent lunch.
3.  Saves you money on pricey lunches!
4.  Easier to stick to than a late evening workout. (for me at least!)
5.  Scheduling workouts into your day, makes exercise part of your day, instead of something tacked on to the end of it.  This is beneficial for long-term maintenance of your health.
6.  If you workout in the middle of the day, you're more likely to make healthier food choices throughout your entire day!  (Tip #65: Health feeds Health)

Go ahead, give it a try.

Tip #69: Stand up & save time

Weird tip, I know.  Let me explain.  One of the most common excuses people use for not exercising is that they don't have time.  One of the biggest time wasters, is surfing the internet.  You may hop on the internet intending only to check your email, but before you know it you're on Facebook browsing through Aunt Sally's 84 pictures from her beach trip, and checking out the wedding pictures of the girl who sat behind you in Chemistry class in High School.  Without even realizing it, an entire hour has flown by...and been wasted.

A very practical (and perhaps oddball) thing that I do?  I try to keep my computer on my kitchen counter, and when I need to check my email, I check it while standing up.  I know it sounds silly, but it really helps, because you're a lot less likely to continue to browse around and waste time while standing up.  Once I get my computer and a comfy spot on the couch, it's over.

There is certainly nothing wrong with relaxing on the couch, doing your social network thing.  Just watch yourself, and make sure you're not cheating the other priorities in your life.