My 30 Day Journey to Health

     **Disclosure at end of post. 

On Monday October 17th I started on My 30 Day Journey to Health. My reasons are many and will be addressed in a follow-up blog post. I have been on an exercise hiatus for about 2 years. My daily routine is sedentary to light activity. I have been trying so hard to pull myself out of this rut. After many, many pity parties I have now decided to fully commit to regain good health. How am I going to do this? So glad you asked!

1. Focus on food.

Side note/Confession of a Dietitian… I have been eating poorly, if at all. Honestly, I tend to skip meals and then opt for something high in refined carbs and/or high fat. I can hear myself now counseling…

“When you skip a meal your body freaks out and thinks it’s starving. In your head you are thinking this is a good idea because you are limiting calories. Reminder, Calories = Energy (you know, the stuff you need to walk, talk and breathe AKA live). At your afternoon/evening meal you will over consume calories because you think it’s ok since you skipped breakfast and lunch. WRONG! Yeah, I just screamed at you… I get it. It sounds like it makes good sense. Your body disagrees though. Unlike us, it’s still believes in consistent energy intake. That big meal that you eventually eat all goes to storage (yo fat cells). Because the body thinks you are going to continue to starve it, so it wants to be prepared when you do.”

I give this speech to my clients literally every single day. The parentheses were for you though! We have to feed our body every 4-5 hours. This allows your body to trust you and it will begin to slowly let go of fat stores. My plan to to plan! Plan meals and snacks and plan my exercise and down time for the week. I'll share how I'm doing this along the way.

2. Start an exercise routine.

According to the online Webster dictionary routine is defined as:

• a regular way of doing things in a particular order 
• a boring state or situation in which things are always done the same way 
• a series of things (such as movements or jokes) that are repeated as part of a performance

The husband and I attempted this and failed miserably. Our exercise routine goal was SMART. Two days a week at 6 a.m. we would run 1 mile and do 20 mins of strength training. I’m not sure why I incessantly try to make myself a morning person. After 1 week of that we backed it down to only running 1 mile on Monday and Wednesday. After about, oh, 2 weeks that lapsed.

When I counsel weight loss clients I always ask them if they had ever lost weight in the past and if so how did they do it. No matter your health goal you can ask yourself this question too. The most in love with an exercise I have ever been was when I attended Pure Barre in Mobile, Al. It was a game changer for me. I looked forward to these classes because of its structure.

According to Pure Barre website:

Pure Barre is the fastest, most effective, yet safest way to change your body.

The class structure is as follows:

1. Warm-Up
2. Arm Sculpting
3. Thigh Toning
4. Seat Lifting
5. Ab Flattening
6. Cool Down

After each set often times the lights are dimmed, music is calmed, and the instructor’s voice goes calm and peaceful. These calming transitions allows for adequate stretching, water sipping, and enough time to refocus and continue feeling the burn. At this time in my life I had never felt healthier or looked as great as I did. Most importantly, I had no injuries (other than some well-deserved soreness).

Additional questions from the website:

What is Pure Barre?
Utilizing the ballet barre to perform small isometric movements set to fantastic music, Pure Barre is a total body workout that lifts your seat, tones your thighs, abs, and arms, and burns fat in record- breaking time.

What does Pure Barre do for my body?
By taking Pure Barre classes, you will burn calories and gain lean muscle. Its low-impact, isometric movements target and tone certain areas of your body, and your heart rate will go up and down depending on how hard you work.

How soon will I see results?
You can see results in just 10 classes! For optimal results, classes should be taken at least 3-4 times per week. Your actual results will vary, as it depends on how often you are coming and what you are eating!

Let's

See Your Strong

Click for photo source

My Monthly PB Plan!

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
	Day 1 Pure Barre @ 5:30 pm	X Sore!!	Bible Study	X Lazy	Pure Barre @ 4:15	Work
Work Pure Barre @ 3:15	Day 8 Pure Barre @ 5:30	Pure Barre @ 5:30	Bible Study	Pure Barre @ 5:30	Pure Barre @ 4:15	Pure Barre @ 8:15 am
Pure Barre @ 3:15	Pure Barre @ 5:30	Pure Barre @ 5:30	Bible Study	Pure Barre @ 5:30	Pure Barre @ 4:15	Pure Barre @ 8:15 am
Pure Barre @ 3:15	Pure Barre @ 5:30	Pure Barre @ 5:30	Bible Study	Pure Barre @ 5:30	Pure Barre @ 4:15	Pure Barre @ 8:15 am

Follow along on social media and don't forget to check out my podcast, 

30 Second Bytes with Dietitian Cindy!

Facebook

Twitter

Instagram

Podcast

Disclosure: Pure Barre Tuscaloosa has comped me a 1 month unlimited membership in exchange for marketing via my blog and social media outlets. All comments, thoughts, and opinions are my own. I believe in blogging with integrity and will always be overly truthful with my wonderful readers. 

Workout with me and Grokker

I'm so excited to rack up more minutes using video workouts from Grokker! This site has on-demand yoga, cooking, and fitness video classes from top experts. I'm always pumped to find something new that I can use as motivation to fuel a healthy lifestyle. In the past you may have seen me mention my love for 10 minute yoga at work. It is such a rewarding mental and physical break.

My goal this week is to hit the below 10 minute sequence 3 times! I challenge YOU to join. Choose one and enjoy in the privacy of your own home...or office! 

psst! Want more access to more of the amazing videos on Grokker? Use the code LOVEGROKKER for a free month of their premium version. No strings attached - just good sweaty fun! :)

Pinterest Pics: Exercise

Pinterest Pics: get your fitness on! 

Happy Monday! How was your weekend? I hope Fabulous. I've actually got my head above water this week and have exercise on my mind. I asked Intern Taylor to scout Pintrest and find some workouts for the whole body. She delivered!! Take a glance at these workouts and let me know what your workout routine consist of these days! 

Thighs:

  6 moves for thinner thighs

5 ways to sculpt lean thighs

To Lose Inches:

Two weeks to lose inches
10 inches in 10 days

Stomach\Abs:

Easy Abs

Flat Belly Workout

Flat Belly no Crunch
Mad abs March

Arms:

Hand Weight Workout
Skinnier arms
3 min arms for beginners

Legs:

Carrie Underwood Leg Workout
Sexy leg workout

Yoga:

Stretches for Beginners

Yoga for runners

Before Bed Yoga

Morning Yoga

21 day yoga challange

yoga for back pain

Walk\Runs:

walking to running in 30 days 

treadmill speed workout

8 week walk

Weekly Challenges:

Beach body workout 

The anywhere workout

Others:

30 Day knockout total body workout

To open tight hips
Dance Mom Workout Game
Planks
Boot Camp Calorie burn

#NEDAwareness Get In The Know!

Eating disorders – such as anorexia, bulimia, and binge eating disorder – are serious, potentially life-threatening conditions that affect both a person’s emotional and physical health. In the United States alone, 30 million people will be impacted by an eating disorder at some point in their lifetime. Eating disorders can include extreme emotions, attitudes, and behaviors surrounding weight and food issues. These conditions affect all kinds of people and don’t discriminate by race, age, sex, age or size.
If you or someone you care about might be suffering from an eating disorder, it is important to educate yourself and seek professional guidance as soon as possible because early intervention is key to successful recovery. 

-www.nedawareness.org

Take the screening now.

Health Nut Holiday Gift Guide Fitness Focus

1. Muscle Roller 

This muscle roller can be completely customized. The independent disks allow you to remove or add as needed to get a better reach. 

2. Ear Warmers

Everyone needs ear warmers this time of year! Two reasons I love these: 1, ear bud ready and 2, it lays on the neck.

3. Sports and Fitness Headbands

I have tried and tried to wear elastic headbands but, they always slip off of my head. These sparkly bands are special because they carry the anti-slip material all the way around opposed to the single elastic band in the back. 

4. Dumbbells

Dumbbells are essential to anyone trying to get fit or maintaining fitness. Resistance builds muscle creating a leaner body while enhancing the metabolism. Lighter weights can be used in a variety of ways: To intensify workouts use light weights while walking, lunging, squatting, or try Small, isolated movements for toned arms.

5. Tory Burch Fit Bit Bracelet 

What? Shut up! Fit Bit has exploded in popularity this year bringing on top names like Tory Burch. Why not, right? But, get ready to drop a few dollars. It's Tory Burch, what do you expect? 

Whats on your list this year?? Don't forget to check out last years gift guide for more ideas for the health nut in your life. 

Nashville Half Marathon 2014

This time last year I was celebrating my first half marathon finish. The pain and tears I went through was a marathon in itself. There were days when I didn't want to move let alone run 9+ miles in the Alabama sweltering heat. But, I did it. This year the story goes a bit differently. Before I talk the half marathon, I must talk "Whitney and Cindy Eat"-that's our imaginary food show. Friday night Whitney took me for an authentic Italian meal. Read my restaurant review in this weeks issue of The Planet Weekly.  Yes, that is an 11 pound jar of Nutella. If you are curious about the caloric power, check out page 12 in The Planet Weekly Magazine. Enjoy looking at this beautiful food!!

BACK TO THE RACE

I feel off of my training about 2-3 weeks in and prepared mentally for the worst. I ran about once per week from 3-7 miles. But, that is not enough for those Nashville hills. The first mile in, my knees gave out and I became nauseated. With each hill, I lost a little distance from Whitney. Come mile two, I had to give in and walk.


The disappointment sunk in and my eyes began to swell. A small panic attack was building in my gut. As I waked, holding the tears of disappointment back, I began to pray. I let God know how thankful I was to be there in that very moment. I asked for Him to calm my nerves and ease my soul. I had 11 more miles to go, so I had better make the best of it. Before too long, my nerves were calm and a smile was plastered on my face. I still struggled a lot with allergies, stomach upset, dehydration, IT band pain. Jog some, walk some was my goal.

I wasn't going to sacrifice my health for a finish time.

What was so incredible was the crowds of people on the side of the road. Of course, I have seen many set on the side cheering for the ones they love but, this was a different crowd. They were there to support everyone. Cheer leading groups, sororities, church organizations and those who happened to live along the course, lined the sidewalks to shout words of encouragement. Yes, they probably were there cheering for someone specifically, but when someone yelled, "Go, Cindy", I felt empowered.

I can't help but believe God put me there for a reason. Mainly, I'm sure, to give me the hard learned lesson of humility. More so, to take the time to appreciate what is around me. The past few years of my life has been like a race. A race to finish college, a race to start my career, a race to have a baby, a race to accomplish it all. For so long, I searched to find my happiness in accomplishment. My mind was so focused on completing so many different things, Nothing was good enough for me, nothing. I never stopped to appreciate what was right in front of me and what I had already accomplished.

My mom always says, "Cindy, happiness is everyday."

And we all know, Mom is always right. Jesus had been practically dancing right in front of me trying to gain my attention. Yet, I still pilled more on my plate trying to find that one thing that made me content in life. The more I let go and focus on Gods Love the more I feel calm, happy, joyful, and above all content with who I am and where I am. Crossing that finish line was just as rewarding, if not more so, then last year. 

PICTURE RECAP!

 PRE-RACE SELFIES

ALL SMILES

POST RACE

ALL SMILES

I LOVE THAT THEY HAD YOGA.

IT FELT SO GOOD!

THE LINE FOR THE MESSAGE TABLES

IT TOOK TOO LONG SO WE HEADED

TO THE SMOOTHIE KING LINE!

SMOOTHIE KING TRUCK!!

FREE SMOOTHIES?

YES, PLEASE!

THIS IS WHITNEY GETTING A DEMO OF "THE STICK"

I AM KICKING MYSELF FOR NOT BUYING ONE.

FORGET THE FOAM ROLLER!

PEPPERMINT EPSOM SALT BATH=

BEST BATH EVER.

SATURDAY NIGHT MEAL

BURGER WITH FANCY FRIES

FRIED MAC-N-CHEESE

   

Take a look at last years recap--->My First Half Marathon

Restaurant Review in The Planet Weekly

Kids Eat Right Tips!

August is Kids Eat Right Month. 

Below, are some great tips for parents and kids. 

Grilling Fruits and Vegetables

Eating in the Fast-Food Lane

Likes Fruit, No Veggies?

Getting Enough Fiber?

What Are Chia Seeds?

Reading Meat Labels

What is a Plantain?

A to Avocados

Photo Source

Eat Right!!

National Kids Eat Right Month-I need your help!!

Hello and Happy Friday! Can you believe it is already August? The school bell will be ringing in no time. Time incessantly moves faster and faster the...older...I get. I hate using that word. One thing that is going to make me feel a little younger is going back to school. That's right. This girl has been blessed beyond all measures. I have been taking graduate classes by distance since summer of 2013. Here is a tip for those of you considering working a full-time job and taking graduate classes. 

Don't take over 3 hours per semester. 

Unless you have absolutely no life outside of work. Unfortunately, to be granted financial aid, I had to take over 4 hours. Really??!! I thought to myself, no big deal. One morning around 4:00 a.m. I realized I had been in the library for literally 10 hours and had to be at work by 8:00 a.m. This is when I saw the light and knew the job + school wasn't working out. Thankfully, my boss understood and allowed me the day off. 

Long story short, I was honored with a graduate assistantship, which provides tuition assistance and a part-time job. So, I have quit my job and returning to school full-time. I'll also be teaching a nutrition lab! Geek Out! This is going to be so much fun. (I'll update that comment throughout the semester). 

But, this post isn't about me, it's about the kids!! Today is a very special day because it kicks off National Kids Eat Right Month!! ::And the crowd goes wild:: All of August is dedicated to promoting healthy eating and active lifestyle of children and their parents. What's this have to do with you? 

I need your help!

It is up to us as a society to change our lifestyle and it starts with what we are feeding and teaching our kids. You do not have to be a parent to participate. Tackle the kids and their parents in your family. Teachers, use MyPlate lesson plans to educate kids about healthy eating. Have them take the pledge to choose healthy foods!

Get your youth group involved and have them prepare a more nutrient-rich meal for fellowship dinners. Plan a Sunday school or bible study on the importance of nourishing our bodies. Be creative! 

1 Corinthians 10:31New International Version (NIV)

So whether you eat or drink or whatever you do, do it all for the glory of God.

Take the opportunity to celebrate KER Month in your home and community using some of these tips from The Academy of Nutrition and Dietetics:

• Move every day! Kids need 60 minutes daily of moderate to vigorous active play.
• Enjoy family meals together, an important step to improving family health and bonding.
• Get active as a family. Take a walk together after dinner, and plan fun activities every week such as a family bike ride, swimming, tennis, softball, basketball or a dance party.
• Get children involved in planning and cooking healthy meals together. When kids are involved in planning and preparing healthy meals (with age-appropriate tasks), they are more likely to try new foods, and will also have a greater understanding of nutritious, healthy foods that will benefit them for a lifetime. Try out healthy recipes from Kids Eat Right.
• To build an eating plan tailored to your family’s unique needs and lifestyle, consult a registered dietitian nutritionist in your area.
• Follow Kids Eat Right on Twitter, Facebook, YouTube, Pinterest and Google+.
• Blog about Kids Eat Right Month, post the Kids Eat Right Month badge to your blog and request to be added to our blog roll.
• See more at: Kids Eat Right

Check back each day in August for tips and recipes from myself and the Kids Eat Right Crew! Tweet me or post your pictures to my Facebook page. Follow me on Instagram to see what I'm eating with my family. And lastly, follow my Pinterest page for tips and recipes. I'd LOVE to see what you guys are doing. 

 I hope you all have a wonderful Friday.

Remember, this is the day the the Lord has made. Rejoice and be glad in it!

Blog Love: A Filipino Foodie!

This is my Filipino friend, fellow foodie, and fellow registered dietitian, Sheena. She is A Filipino Foodie Dietitian and would love to share her thoughts and ramblings with you guys. She has graced the pages of my blog before by providing us with Confessions of a NOT-so-Susie homemaker! One of her posts this week was very informative and I bookmarked it right away. So, I invite you over to Sheena's Blog to learn about My Recipe's ingredient substitution database. Because, now I have to get back to writing a research paper!! I hope you all have a wonderful week!! Follow her of Facebook and Twitter! Continue reading as I continue my mission: Healthy Huggins!! 

Holiday HIIT

Happy Thanksgiving week! I know a lot of you will be traveling to visit family and friends this week so time will be limited. I wanted to share my work out plan for the week from my favorite fitness magazine!

This Holiday HIIT (high-intensity interval training) will burn calories in half the time!! Enjoy!

Resistance Circuit 1

Smith machine squats
10 reps
Barbell curls
10 reps
Burpees
10 reps
V-Ups
10
Rest for 60 seconds

Resistance Circuit 2

Kettlebell swings
10 reps
Box Jump
8 reps
Pull-ups
8 reps
Triceps dips
10 reps
Rest for 60 seconds

Resistance Circuit 3

Modified headstand push up
10 reps
Tuck jumps
8 reps
Swiss ball pikes
10 reps
Stiff-leg dead lifts
10 reps
Rest for 60 seconds

HIIT Cardio

Treadmill: 20 minutes
Repeat 4 times
Walk 15% incline @ 3.5 mph: 2 minutes
Jog 5% incline @ 6.0 mph: 2 minutes
Walk 5% incline @ 3.0 mph: 1 minute

Upright bike: 20 minutes
Repeat 10 times
High resistance, sprint (>90 RPM): 1 minute
Low resistance, recovery (<80 RPM): 1 minute

Weekly schedule:

Monday: Circuit 1

Tuesday: HIIT Cardio- your choice of the two

Wednesday: Circuit 2

Thursday: HIIT Cardio

Friday: Circuit 3

Saturday: HIIT Cardio

Sunday: Rest

Tip: you can look up exercises at www.BodyBuilding.com

Continue reading as I continue my mission: Healthy Huggins!

Motivation Monday #NoExcuses

Over the past 3 weeks I have used every excuse in the book not to run. Top excuses:

-Rain! 

-Graduate school work…its endless! 

-Physically and mentally exhausted from work and school work! (Full time management job + part time graduate student + half marathon training + blogging + social activities= a freaking lot!) 

-Feeling guilty from taking time away from studying… 

After a good four days away from work you would think I was rested and raring to go, but that wasn’t the case. I was still spitting out excuses of why I couldn’t run until I received an email with the subject line of “your weekly training summary.” I clicked the email and it said “4 miles.” That’s it, just 4! Last week I should have of ran close to 23 miles to keep up with my half marathon training. 

This week I am going to get organized and make time for everything I have to do including my half marathon training.

First priority:Time management! 

•Map out all of my assignments and due dates. 

•Devote only 2 hours each day to work on school work. 

•Listen to one lecture during lunch every day at work. 

•Attempt to be a morning person! This is so hard for me. Why is your bed so much more comfortable in the mornings?? 

Strategies:

•Get running clothes ready the night before so I’m not stumbling in the dark! Heck maybe I will just sleep in them. •Have running essentials by the front door (heart rate monitor/ear phones/Arm band). 

•Put alarm clock in bathroom so it will echo loudly….then I will have to get up and turn it off, mine as well go run =) 

•Pre make coffee the night before.

Pledge with me now, No More Excuses!

Continue reading as I continue my mission: Healthy Huggins!! 

Motivation Monday #Running

Hello Monday! I hope you all had a fabulous weekend. Brian and I did. We spent most of Satuday at the locals farmers market. I'll post pictures soon! If you have been following along you know that I am training for my first half marathon. My first race was suppose to be the Nashville Women's Half Marathon in September with my bestie Whitney, however being a responsible adult got in the way. You can catch up here! Today, I wanted to share my training summary thus far. I have had a few set backs both mentally and physically. My knees are popping like an old persons! Last Monday night I began a lower body workout to help build muscle to pull stress from my knees....I woke the next morning with major soreness in my hammies. Perhaps I over did it?!? When I began to run that day my legs felt like sand bags weighing me down; I decided to take a day off to prevent further injury.

My workout summary for May

10 Workouts

42.0 Total distance (Miles)

7.3 Hours

3,896 kcal burned

My workout summary for April

8 Workouts

32.1 Total Distance (Miles)

5.85 Hours

2,944 kcal burned

I should have of had 24 workouts and 90 miles logged by now... I'm still incredible proud of myself. Running and I still have a love hate relationship, but I can tell you I love running way more outside now then on that treadmill. I use to be the opposite. This week starts week 7 of training.

Get motivated people! Let's Move!!

 "You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement."
- Steve Prefontaine

Motivation Monday Week 7

Motivation Monday Week 6

Motivation Monday Week 5

Motivation Monday Week 4

Motivation Monday Week 3

Motivation Monday Week 2

Motivation Monday Week 1 

What's motivating you this week?? 

Continue reading as I continue my mission: Healthy Huggins!