Mission:: I want Muscles

I noticed a huge drop in my metabolism when I entered my 30’s.  No longer was ‘chasing my kids’ in my 20’s an effective workout for me.  Bummer.  Suddenly I was seeking and reading material on strength training.  I learned it was even more important to build muscle mass because my body was starting to lose it quickly.  Darn it.  After 10 years of….ahem…. ‘research’ I am now in my 40’s [just barely].  Let me tell you.  I tested that theory of [no] strength training for you all for 10 years and have concluded that…Yes it is important.  You’re welcome. 

No strength training results in a super weak core.  [I learned that word in my many years of research]

Then my sis-in-law came to visit and made me invited me to do a version of the bootcamp she teaches.  That’s when I realized my 10 year old son may be stronger than me….

So last Saturday night I went to my favorite [dangerously close to my house] Target and perused the fitness isle.  I found this

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What I know about Jillion is that everyone hates her.  And apparently that’s a good thing because she claims to ‘shred your body’.  yay me….

So I put the $9.99 life changing DVD into my cart along with a couple of hand weights feeling good.

Cheer me on in shredding my body [because that’s a good thing for my core ;)]!

xoxo,

Claire

#musclemamawannabe

My Excuses and A Killer Workout

I write this blog to [hopefully] inspire others to make healthy changes in their life for the family, your body and your life.

But my biggest reason for this blog is to motivate and grow myself! 

My start in swapping out bad habits for good ones began many years ago and it will continue.  I have learned a lot and I have lots more to learn too.

One of those changes is learning to exercise on a regular basis.  I honestly struggle with this! 

I probably have all the same excuses as everyone else.

  • I’m too busy.
  • I’m too tired.
  • I’ll do it later tonight.
  • My favorite show is on instead.
  • I ate pretty good today so it’s OK.
  • I shouldn’t take time away from the kids.

Sound familiar???

The bottom line is they are just that :: EXCUSES!

 

So when my sister-in-law, Rachelle, came to visit this week and said let’s do a workout, my first response was not of joy.  lol  Rachelle is also a personal trainer, teaches boot camp and blogs at Livin’ The Sweat Life.  She knows her stuff!  I knew I needed it plus she was going to teach me her moves.  So….really it was a one-on-one training session FOR FREE.  How could I turn that down?

So we ‘got our sweat on’ as Rachelle would say.  We did a variation of her Boot Camp routine.  Now, I do go for walks and hikes, but that totally did not prepare me for her workout.

This is me half way through.  LOL

excuses and a killer workout

It was a  killer workout!

After, I didn’t know whether to thank her or slap her so she said we should high five.  lol I am still sore 2 days later.  There were several moments when I wanted to stop and she wouldn’t let me and I’m so glad.  In fact, she was so great and encouraging, I wish I could workout with her several times a week.  She would kick me into shape in no time!

Exercise is such a mind game but when you push your body past what you ‘think’ it can do, it is powerful. I am inspired to challenge myself harder in my exercise.

Later we took the kids to the pool for a much deserved float.

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So what about you?  Do you exercise regularly?  Is it walking like me or killer workouts like Rachelle?  Are you inspired to try something new and harder? 

xoxo,

Claire

Friday Fitness Guest Post: Healthy vs. Skinny

{guest post by Rachelle from Livin’ The Fit Life’}

My stomach started feeling a little funny yesterday and I thought I may have been

coming down with the flu. I took it easy, went to bed early, and this morning,

I didn’t feel 100%, but felt more like I might have a little cold. 

I figured, I better get my workout in just in case I do get sick and am not able to

work out for a couple of days. To tell you the truth, I was so pumped to go to the gym. 

I hadn’t done Bodypump in a week and I was so excited to get back to it. 

Don’t you love to get excited about working out!  What a rush!

Before class a woman asked me about my “12 in 2012” shirt and we chatted about running and what not. 

She told me that a couple of her family members were stick thin but not in a healthy way and

she was always the biggest one (not big at all, really cute figure).  We talked about being

proud of our healthy bodies vs. the pull to be skinny. 

Sometimes it’s hard to walk the line. 

It is always so inspiring for me to go to the gym and see so many healthy women of all shapes and sizes. 

I love to read all of the blogs that are about being strong and healthy instead of skinny. 

I am proud of my body and I wouldn’t want to trade with anyone.  I work hard with what God gave me!

Thank you to all of you out there that work hard to be good examples of health. 

Look at yourself and tell yourself, “I am woman hear me roar”!  Be proud of your strength and your drive.

Leave a comment on what makes you feel strong then let out a roar!

Have a great weekend and Happy Running!

Thanks,

Rachelle

Check out my hiking blog at http://livinthehikelife.blogspot.com

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Fitness Friday

Welcome to Claire’s Healthy Home!  I am so glad to have you visit.

Be sure to subscribe by email on the right.  Then click the Facebook LIKE box below.

If you are new here, Fitness Friday happens about twice a month with an encouraging post from Rachelle at Livin’ The Fit Life.  So thrilled to have her here today….

 

Being fit and healthy is a passion for me, especially now that I am in my 30’s and have to work harder and smarter.  I have always been a cardio girl. I love to run and this is my true passion.  However, as I got older I knew that weights needed to enter my life and I wasn’t too happy about it.

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You see, after you turn 30, your body starts to lose muscle. What does that mean? That in order for your body to burn the same number of calories as it did in your twenties, you need to start building your muscles back up.  The more muscle you have, the more calories you burn.
Most women look at me funny when I tell them to lift weights.  They have the wrong idea that if you lift weights you will look like a bodybuilder with massive muscles.  Of course this won’t happen.  Lifting weights will tone your body and increase your calorie burn to make your workouts more effective.
3 great starter exercises with weights are squats, bicep curls and tricep extensions.  I don’t know about you, but triceps are an issue for many women as we don’t typically use those muscles in everyday life.
Start out with smaller weights (3-5 lbs.) and do 3 sets of 10 reps each, alternating exercises as you go.  As you move forward you can change your routine by increasing your weight and your reps.  You can then start to add more exercises to your routine to change your overall body.
I am also a huge proponent for using your own body weight for resistance.  I like this method because you can work out at home with just yourself and nothing else.  Examples of these type of exercises would be push-ups, crunches, tricep dips, etc.  This way you can build your muscles without having to spend money on weights or the gym.  Also, for moms with young children at home, you can stay at home and still get your sweat on:)

I hope you will all add some weight training to your workout regimen.  Your body will thank you!

Now everyone get your sweat on and start Livin The Fit Life!

Rachelle

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Fitness Friday

Contributor Post by Rachelle….

Often when people start an exercise routine, they wonder just exactly how many calories are being burned during their activities. It can be quite confusing. To know this information can help, especially when you are trying to lose weight. I found a great website where you can type in your weight and your activity and it will tell you approximately how many calories you are burning.

Here are a couple of examples for you:

150 lb. woman

60 minutes Bodypump class=500 depending on effort

60 minutes Spin class=675 depending on effort

60 minutes Running 6mph=684

60 minutes Walking 4mph=381

60 minutes Pilates intermediate=351

60 minutes sex =288

220 lb. man

60 minutes Bodypump class=607 depending on effort

60 minutes Spin class=1003 depending on effort

60 minutes Running=1135

60 minutes Walking=515

4 hours of golf carrying own clubs=2429

4 hours of golf using cart=1373

Of course these can go up or down depending on how hard a person is pushing themselves, muscle mass, and weights/tension used.

Here are the calories of a few of our favorite foods/drinks that can be easily eliminated from someone’s diet and make a big difference in weight loss.

1-6 oz. glass of wine=120

1 chocolate chip cookie (homemade)=78

1 12 oz. soda=140

1 coffee shop latte=150 (depending on what is added/type of milk etc.)

A pound of body fat equals 3500 calories. With a bit of extra activity and by eliminating a few indulgences, you are well on your way to a healthy and active lifestyle!

Let today be the day you decide to make a change. Let today be the day you decide to be healthy.

Now I know there are many reasons or excuses to not take this leap. No support at home, busy schedule, don’t know where/ how to start. I read a great running quote today.

“The only one who can tell you ‘you can’t’ is you. And you don’t have to listen” -Nike

Don’t you love that! YOU make the choice. YOU make the change. YOU feel the satisfaction. YOU reap the benefits.

Make the choice to be healthy today. You won’t regret it, I promise!

Rachelle

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Check out my hiking blog

Light The Night Walk 2011

 

Each year, in communities all across the United States and Canada teams of families, friends, co-workers and local and national corporations come together to raise funds for The Leukemia & Lymphoma Society’s (LLS’s) Light The Night Walk events and bring help and hope to people battling blood cancers.

Our family participated in the Light the Night 2011 i n September with friends and family.

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(youngest doesn’t always like his picture taken…lol)

This particular walk is close to my heart because 8 years ago I was diagnosed with Lymphoma Cancer, Hodgekins Disease.  It was right after I had my youngest son and quite the shock as well!  He was 4 months old and due to my illness and treatments, I was unable to care for him fully for almost the first year of my life.  We were so blessed with a fabulous church family and friends who cared for our whole family during that time.  I’m talking house cleaning, meals, child care, gifts, encouragement, prayer and the list goes on and on!  It was quite humbling to need others in this way and to accept the help, but I am so grateful. 

My angel was my mom.  She lives out of town and came for every treatment to stay for a week and care for me and my baby.  I do not know what I would have done without her!  Especially for caring for my son and nurturing him in his first year.  My sister-in-law and mother-in-law were also HUGE in my care.  Seriously…such a reminder why we need others.  We felt so loved and cared for during that hard and scary time.

And now….I have been cancer-free for 7 years!  Many times I feel like it was ages ago…other times it feels like just the other day.  Certain smells, for example, can take me right back to that time.  It has taken me this long to be able to participate in something like this because of the memories.  I only got a little teary when people spoke of loved ones gone.  It humbles me to know that I was given the gift of life while others had a different plan for their life.  Who am I?  Why me?  Such questions may never be answered but it reminds me to be faithful to the God who gave me life and to trust Him.

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This is me with my hubby, Clark.  He is my ROCK!  He was Mr. Mom while I was ill and did it fabulously.  He never complained.  It was a very tough time for him too, but he tried to stay strong for me. 

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So, we celebrated with a 3 mile walk and lighted balloons!  Red for supporters and white for survivors.  What an awesome sight to see so many there to take part in something greater than ourselves.

What about you?  Have you experienced a ‘bump in the road’ like me? 

Hope each of you have a blessed day!

Claire

How to Refuel after Exercise

Simply put, our bodies need fuel in order to live. 

For after exercise recovery, our bodies also need fuel.  It is essential for weight loss and fitness gains.

Water

It is recommended that we drink water daily, of course, but you lose quite a bit when you sweat.  It is important to consume before, during and after exercise.

Sports Drink

A sports drink is not necessary for most daily activities.  However, if you are exercising 60 min or more, it will help to replace the lost electrolytes.  A guideline to follow is to drink 8oz for every hour of exercise.  A lot of sports drinks are filled with sugar, artificial flavors and colors.  Be sure to check the labels.  The last thing you want is to put junk in your body after a healthy workout. 

Protein

Aim for 20 – 25 grams of protein post workout.  The best form is in a drink.  Again, though, check your labels.

Here are the products I use and recommend.

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Put in the Best,
Bring out the Best
With clinically proven
formulas† that help you train
longer, recover faster, and
perform better, Shaklee
Sports Nutrition™ provides
what your body needs
before, during, and after
workouts. Natural ingredients
you can trust, with no
artificial flavors, sweeteners,
or preservatives. Everything
you need. Nothing you don’t.
That’s PURE performance.

Shaklee Sports Nutrition products have helped Americans rule the podium—
winning more than 100 gold, silver, and bronze medals! That’s more than
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Sports Nutrition is the best. From the North Pole to the South Pole and all
points in between. In fact, seven of Time-Life’s Greatest Adventures of All
Time were fueled by Shaklee.

Before Exercise

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Shaklee Energy™ Chews provide a clean burst of healthy energy to
help you get that extra edge when you need it most. Each chew
contains a scientific blend of caffeine from natural green tea extract,
plus L-tyrosine, L-theanine, B vitamins, and vitamin D, to help:
+ Sustain energy*
+ Improve performance*
+ Stay alert*
+ Sharpen focus*
+ Improve mood*

During Exercise

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Shaklee Performance is clinically proven to hydrate better than
water. Plus, Performance has more electrolytes and provides more
energy than the leading hydration drink. Our proprietary OPTI-LYTE™
electrolyte blend plus our unique mix of carbohydrates delivers
instant and sustained energy and supports optimal hydration.
Clinically Proven
We call it Performance for good reason. Clinical tests with
high-level athletes show that Shaklee Performance:
+ Minimizes fluid loss for enhanced hydration
+ Maintains blood-glucose levels to sustain intense energy
output and to increase stamina
+ Increases endurance for better athletic performance

After Exercise

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Shaklee Physique is a pure, natural, high-octane fuel for rapid
muscle recovery, endurance, and strength. The intelligent-release
protein blend and unique protein-to-carb ratio:
+ Allow your body to absorb a full spectrum
of amino acids over time
+ Help build firm, lean muscles
+ Help restore muscle energy
+ Support muscle repair
Clinically Proven
Physique with BIO-BUILD®, a unique blend of protein and
carbohydrate sources, has been clinically proven to naturally
activate and enhance the body’s recovery process after exercise.

Hiker mom is sharing her 15% off member price with Livin’ the Hike Life readers!  Simply click on the ‘Try Shaklee’ link on the right side and follow the order process.  You will receive her member discount on any product ordered.

Give it a try!  ALL products are guaranteed 100%.  If at any time for any reason you are not satisfied, you may return it for a full refund.

Thanks for reading!

Have a blessed day,

Claire