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5 Healthy Habits You Can Do TODAY to Improve Your Health

2/26/2016

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These are the 5 easy things that I always recommend to clients to help improve their overall health.  By making these small changes, you can reap the rewards of better health.  Don’t worry if doing this all seems a bit overwhelming - you don’t have to do them all at once.  Choose one thing to this week and add in another one every week until all 5 healthy habits are a part of your life. 
 
1)  Drink water:  The average person requires 1.5 - 2 litres of water every day - even more if you are active or live in a hot climate.  Water is important for many body functions including regulating body temperature, transporting nutrients throughout your body, getting rid of wastes, lubricating your joints, and a vast array of other critical functions that happen on a cellular level.
 
A lack of water can cause muscle spasms/cramps, headache, brain fog, fatigue and intolerance to heat.  Being dehydrated also decreases your physical ability, strength and endurance.  As you can see, water is important for good health. When your body is dehydrated your brain sends you signals that can be confused with hunger - so if you feel hunger, try having a glass of water instead of food.
 
Ways to drink more water:  carry a water bottle with you everywhere, have a glass 30 minutes before each meal, add natural flavour (fresh cut fruit) or drink herbal or green teas. NOTE: Coffee does not count towards your water intake.
 
2)  Eat REAL food:  By real food, I mean food that is as close to nature as possible.  Think FRESH fruits, vegetables, meat, poultry, fish and other seafood.  Choose WHOLE foods -  most packaged, processed foods have been changed from their original source to make them easy to prepare, convenient and to have a longer shelf life so they last longer.
 
Shop the perimeter of the grocery store:  fruits, vegetables, meat, fish, and dairy.  These sections have foods that have fewer ingredients (that makes them closer to REAL).  Sometimes eating real foods may see less convenient, but there are lots of ways to make quick healthy meals that your family will love. 
3)  Cut out sugar:  By sugar, I mean any added sugars.  This includes ALL sugar substitutes.  Eating naturally occurring sugars in fruits, vegetables and grains are fine.
 
White sugar (or some form of it) is found in most packaged foods and baked products.  Check out labels and choose wisely.  Sugar substitutes are added to products to make them “lo-cal” or “diet”.  Most of these substitutes are chemicals that our body isn’t quite sure what to do with (because they are not natural).  A diet high in sugar can cause many healthy concerns including obesity, heart disease, type 2 diabetes, digestion problems, intestinal diseases/imbalances, etc. Sugar substitutes have been linked to increased body weight even though they are marketed as a diet food.
 
If you don’t want to give up sugar completely, I recommend that you choose natural sweeteners such as coconut sugar, pure maple syrup and honey or zero-calorie Stevia.  These are much healthier options than plain white sugar or chemical substitutes.
 
4)  Sleep:  Sleep is when your body does a lot of its repair, digestion, detox, rebuilding, etc.  The average adult should aim for 7 hours of sleep each night.  Lack of sleep can cause irritability, mental performance, daytime sleepiness, and decreased ability to perform repetitive tasks, and affect hormones.  Cortisol is one hormone that is affected by lack of sleep and it is the one that is also associated with weight gain or the inability to lose weight.
 
Having a regular sleep schedule is important.  Try going to bed at the same time and waking up at the same time (yes, even on weekends).  This will help set your body’s internal clock and will result in deeper, more efficient sleep.  Avoid using anything with a screen within 1 hour of bedtime.  Instead, read, do some relaxation techniques before bed or take a relaxing bath.             
 
5)  Move more:  Our bodies were meant to move.  Think of the days before all the modern conveniences -  we walked everywhere, used our muscles more for work and household chores.  When we don’t move we tend to get stiff, sore and can develop an array of physical problems.  There are many diseases related to inactivity: type 2 diabetes, heart disease, high blood pressure, cancer, etc.
 
There are lots of different suggestions on how much exercise we require for health.  It doesn’t matter how physically fit you are now -  just move MORE.  If you simply begin add more movement than you are doing currently, you will be begin to improve your fitness level (and health).  Eventually you will feel like you can do more and can increase to regular exercise.  If you are an avid exerciser, add in more movement/exercise to your routine.
 
Easy ways to add more movement:  take the stairs, go for a walk after dinner, park farther from your destination, get up and walk around during commercials while watching TV, find a buddy & join a walking group, take a fitness class, try a new activity, play a new sport… the options are endless.
 
By incorporating these 5 things into your daily living, you will begin to see improvements.  You will feel better physically, have more energy and have improved mood.   You will be well on your way to better health.
 
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​Does healthy eating go out the window when you are on vacation?

12/17/2015

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I am on vacation right now and realize that I let myself indulge in foods that I won’t usually eat when I’m away.  Do you do this?  I normally stay away from all white sugar, dairy (from cows) and gluten, but for some reason that I can’t actually justify, I eat these foods when I’m away.  What’s the big deal?  Well…. cow dairy actually gives me stomach cramps because I can’t digest it properly and gluten causes inflammation in my body which results in sore joints, especially in my hands. Sugar, well that just makes me crave more sugar, so I avoid it in general.
 
For some reason, when on vacation, I choose to eat whatever I feel like.  This is awesome!  …. For the first day.  Then I begin to feel like CRAP!  Poor food choices and the huge portion sizes that come with eating out at restaurants make for some serious regrets.  I am now on day 3 of vacation and have had enough!  I NEED to get back to the way I normally eat.  My body is rebelling!  So, off to the local grocery store we went to pick up some healthy dinner options.  I feel SO MUCH better after eating just one clean meal. We stocked up on healthy snacks and breakfast items so we can eat most of our meals in our room.  I’m feeling much better about the rest of my vacation, now that I have the food sorted out.
 
When you are travelling there is no need to indulge at EVERY meal.  There are lots of healthy options out there at restaurants, resorts, hotels, etc.  Here are some tips to make your next vacation a little healthier:
 
Before you leave home:
  • Pack some protein bars - healthy options are scarce when you are travelling so arm yourself with some healthy options.
  • Research where you are going - look for healthy eating options: restaurants, grocery stores, health food stores or local farmer’s markets - so when you get to your destination you are ready to set yourself up for healthy eating.
  • Do some planning - meal planning is still a good idea while on vacation. If you LOOSELY plan on meal times, snack times, etc. before you leave - you will have an idea of what obstacles may be in the way of eating healthy BEFORE you go.  Planning is key, even more so, when on vacation.
 
At the hotel/suite:
  • Book a room with a kitchenette - you can prepare breakfast and have healthy snacks on hand.
  • Hit the local grocery store -  (doesn’t have to be Whole Foods) pick up some fruit or veggies and some hummus and whole grain crackers.  Stock up on water too.
 
Restaurant dining:
  • Split a meal -  portion sizes are out of control!  Save food AND CALORIES by sharing entrees.
  • Skip the appetizers - most appetizers are LARGER than what a HEALTHY portion should be. If you have an appetizer AND a meal, chances are you are eating the equivalent to 3 or 4 healthy portions of food!
  • Skip the entree - again this is because portion sizes are out of control.  Choose EITHER an appetizer OR an entrée (split between 2 people)
  • Avoid ANYTHING “All You Can Eat" - this is just an invitation to overeat.  Trust me, nobody feels good after eating THAT much food!
  • Dessert or not dessert?  Trust your gut on this one - chances are you really want dessert, but feel like you shouldn’t – LISTEN to the little Angel on your shoulder on this one and SKIP dessert.  A good rule would be to never eat dessert at the same place you eat dinner - chances are you won’t feel like eating it by the time you figure out another place to go for dessert.
  • Ok, you found a place to go…. now what?  SPLIT IT!  Yes, order ONE thing with 6 forks (or however many people are there).  Most people feel sated after ONE BITE and just keep eating more because it is sitting in front of them.  Another option is to order the Berry Bowl - most restaurants have a fresh fruit option. At least you will be eating NATURAL sugar versus the processed, high fat, sugary option.
Drink up:
  • Increase your WATER intake - aim for at least 2 litres per day.
  • Have some TEA - green tea will give you some caffeine without the jitters of coffee. I love MATCHA tea because it gives me tons of antioxidants and a long-lasting boost of energy.
  • If you must have coffee - limit it to the morning and ONE cup.  Need a pick-me-up in the afternoon?  Opt for tea instead.
  • Drink mineral water - rehydrate with natural electrolytes found in mineral water.  Avoid “Gatorade-like” drinks, which are mostly sugar and chemicals.
Alcohol:
  • Indulge -  a LITTLE - vacations should be remembered, so go easy on the alcohol - alcohol is basically just empty calories that may make you feel crappy the next morning.
  • Drink WATER - every alcoholic beverage you drink have one extra glass of water to stay hydrated and avoid hangovers.
  • Limit alcohol to the evening - you may not sleep very well (alcohol is a stimulant) BUT drinking all day at the pool may seem like fun, however all that sugar and empty calories can add up quickly.
 
I hope this information will help keep you on track on your next vacation.  I already feel much better, even though the symptoms caused by mis-eating the past 2 days will linger a few more days. I have the rest of our meals planned, healthy snacks and breakfast foods in the fridge.  I have mineral water chilling too so I can rehydrate and replenish my electrolytes (it’s 104F here!!!!!!).  I’m getting back on track, which is GREAT! I’m NOT beating myself up about my poor choices these past few days; INSTEAD I am recognizing how my body is feeling and DECIDING to change how I am treating it. 
 
It IS possible to enjoy your vacation while still eating healthy.  Safe travels….
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My 30-Day Yoga Challenge Experience (aka - My Journey to Bendy-ness)

12/10/2015

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​I chose this challenge because I needed a way to get motivated to actually go to yoga classes. And, let’s be honest, I couldn’t pass up on the $30 for 30 days deal!  I’m a runner.  This year I ran 5 half marathons and a bunch of shorter distance races.  Next year I plan on doing a trail ultra-marathon and a road marathon.  All of this running is awesome, but I have zero flexibility for doing so much strength work.  I am also injured at the moment.  I kicked a door (by accident) and broke my foot a month and a half ago.  In order to let it heal completely I NEED to take some time off running or I won’t be able to do my training for my goal races.
 
One other reason I signed up is to spend more time with my daughter and to get my husband to join us.  Oh, and the stickers!  I get a sticker to put next to my name on a wall chart to track the number of classes I do in the 30 days.  It’s amazing how stickers can motivate adults!
 
Anyway…. here is my journey to “bendy-ness”, inner peace, rehabilitation, and the quest for many, many stickers.
 
Nov 1:  Hatha Yoga:– Today was my first class.  I felt really good before class.  My body was feeling good. First pose was sitting cross-legged, eyes closed, focusing on breathing.  OUCH, who knew sitting this way would be so uncomfortable.  My ankles didn’t like it at all!  I managed to get through the class doing most of the poses with a bit of modification due to my foot problems. However, here is what I learned: I REALLY need to do more yoga! One side of my body is WAY more flexible than the other – something to work on! Lying still, focusing on just your breathing is HARD!  It was eye opening and now I have a baseline for my Yoga fitness level – it can only get better, right?
 
Goal for the month: Be able to step my foot forward from lunge position without having to get all twisted!
 
Nov 2: Gentle Hatha + Aerial Yoga Level 1 - Day 2 and I’m feeling great.  Did back-to-back classes today.  First one was pretty gentle, almost like a Yin class.  Managed to get through the class feeling ok that my body isn’t flexible AT ALL! I’m working on it! Class 2 was an Aerial class, basically there are silk “hammocks” hanging from the ceiling and you use them as props to get into poses.  The first few, we were standing on the ground, but after that we were sitting, lying or hanging upside down on the hammock.  After I got used to the weirdness of it all, I settled in and was able to actually enjoy the class.  A couple of times, I felt like I’d fall on my face, but I am happy to say that I did not!  I have to say that the Savasana  (I admit I had to look that word up - I don’t speak Yoga) at the end of class was amazing, we were lying flat, cradled by the hammock, gently swinging.  Talk about relaxing!  I’m definitely going to do this class again! 
 
Another Goal for the month: Learn the common Yoga terms and what they mean.
 
Word #1: Savasana: Corpse pose, typically done at the end of a yoga class
 
Nov 3: Deep Stretch Yin - still feeling good.  Spent a lot of the class in discomfort from holding the poses for so long (that’s Yin for you!). Realize that my hips are definitely tight and need work. I did some modifications due to my foot not liking some of the poses, but generally really enjoyed the vibe of the class.  A lot of older people in the class and a few men, which is nice to see.
 
Another Goal for the month: Work on hips!
 
Nov 4: Aerial Yoga - LOVE IT!  I’m hooked -– literally hooked into the ceiling joists ;) Felt a lot more comfortable on the hammock this time.  Back is feeling amazing too.  You do some poses hanging from your hips, which allows your spine elongate naturally.  I go to an early morning Wednesday Bootcamp and this class was a great compliment to all the strength training earlier in the day.
 
Word #2: Namaste: “I bow to you”; a word used at the beginning and/or end of class which is most commonly translated as “the light within me bows to the light within you”
 
Nov 5: Deep Stretch Yin: Okay, I’m having trouble with this class. I can’t seem to relax into the poses because everything is so tight – especially my hips.  The good news is it can only get easier – right? Please tell me that’s true!
 
Sticker update:  5 days = 6 stickers! 
 
Nov 6:  Hatha Core: my foot was bugging me today, so had to adapt a few moves.  Feeling much stronger than even a week ago. I struggled today to keep my mind focused because of the ache in my foot.  I think this will be one of the harder things to do – turn off the inner voices – something to work on, I guess.  On the bright side – I got another sticker J
 
Nov 7: Hatha Flow: Not sure how I feel about this class…. something was off. I was able to do most of the class except that there was a lot of standing poses and I can’t fully weight bear on my left foot yet. Had to adapt too much, so I wasn’t able to “flow”.  I’ll give the class another try next week and see if I like it better then.
 
Nov 8: Hatha:– Life is Good!  Seeing some progress today.  Foot felt pretty good J Was able to get comfortably into some poses that I could not do a few days ago. There IS hope for my tight hips after all!
 
Nov 9: Gentle Hatha + Aerial Yoga Level 1: Doubled up again!
 
Nov 10: Gentle Hatha:– class was good, noticing my strengths and weaknesses change on a day-by-day basis.  Am now able to let go and let my body guide me in my practice (did you notice I’m beginning to speak “yoga”?) Actually, a big part of yoga is listening to your body, which I find difficult.  This is probably because I have a marathoner’s mentality to push through pain to get through the workout.  I’m now working on paying more attention to my limitations and respecting them.  For me, this is a breakthrough! Only took 10 days!
 
Nov 11: Hatha:– feeling good today - – instructor was one I haven’t had yet – she was really good.  Lots of oms at the end.
 
Word #3:  Om - Om is a very simple sound with a complex meaning. Om is the whole universe coalesced into a single word, representing the union of mind, body, and spirit that is at the heart of yoga. Often chanted three times at the start and finish of a yoga session, the sound of om is actually three syllables - a, u, and m. 
 
Nov 12: Aerial Yoga:– had a mild headache before class, which got worse when hanging upside down.  Had to shorten my hanging poses, but still felt amazing after class (other than the headache). Still in Love with this class:)
 
Nov 13: Hatha Core: was planning on going to an earlier class, but hadn’t digested my breakfast enough so I switched to a later class.  DO NOT go to yoga on a full stomach! 
 
Word #4: Hatha: I’ve been doing these classes for almost 2 weeks and have no idea what Hatha means so I thought I’d look it up…. wait for it...  Hatha means any type of YOGA!  Now I feel kind of silly - but there’s more to it than that…  Hatha means forceful in Sanskrit. However, these days, Hatha is most often used to describe gentle, basic yoga classes with no flow between poses.
 
Nov 14: I didn’t do a class today. :(  I had to work today and the only class I was able to get to was the 8:00 am one.  I planned on going, got up at 6:15, put my feet on the floor and went thru the roof with pain.  I couldn’t put any weight on my broken foot.  So I cancelled my class.  Work involved standing for 3 hours, which wasn’t much fun -– but luckily my foot, was ok by the end of the day.  Not sure what happened… life gets in the way of good intentions.  I won’t beat myself up about it because I have already done a couple of days where I did 2 classes per day.  I will still make my goal of 30 classes in 30 days… I will still get my 30 stickers!
 
Nov 15: Hatha -– another great class.  Guest teacher was one that I really like and the class was a good combination of strength and stretching and relaxation.  Felt awesome after class. 
 
Nov 16: Gentle Hatha + Aerial Yoga Level 1 -– Double classes again!  I find these 2 to be a good combination.  I’m happy that I’ll be going with my hubby and my daughter tonight.  It’s always nice to do something active with family. :) Tried a few new moves on the hammock tonight - – feeling way more comfortable! Skipped the rolling into the hammock seems like I’d end up on my face.  Maybe I’ll try next time… maybe…
 
Sticker update:  16 days = 18 stickers BAM!
 
Nov 17: Hatha:– turned out to be a gentle class, but lots of warrior poses which my foot didn’t like.  Realized that my hips still need A LOT of work,– but every day it gets a little bit better.
 
Word #5: Drishti: place to focus your gaze upon.  Very helpful when doing balancing poses.
 
Nov 18: Aerial Yoga:– Another great class, but I couldn’t do the ankle hang because of my foot AND I was actually jealous of those who could.  I’m pretty sure I would totally freak out if I could get into that position, hanging from the ceiling like a bat seems kind of scary!  I did have a breakthrough today through – I did the roll into the hammock!!! TA DA!  It took 3 tries, and a spotter, but I did it! 
 
Nov 19: Deep Stretch Yin & Gentle Aerial:– was a VERY mellow evening of yoga!  Needed this break from all the strength exercise yesterday. Did a lot of stretching of hips and shoulders. The aerial class really relaxed my back and I left feeling very relaxed and Zen!  Have I mentioned that I LOVE aerial yoga?
 
Nov 20: Yoga Flow:– like today’s class, but need to work on my hips MORE!  Feeling tight and inflexible but will try to work on this outside of class.
 
Nov 21: Yoga Flow: feeling really DONE!  I did a free fitness class this morning at a CrossFit studio.  Man, is my body tired – we did a whole lot of burpees and thrusters and other things that made my wrists fatigue.  So at yoga downward dog and any other pose on my hands didn’t feel so great!  I had to spend some time in child’s pose to rest, but I was ok with the break.  It’s been a very physical day! 
 
Sticker Count: 21 days = 24 stickers! 
 
Nov 22: Hatha flow:– great class with friends today.  Feeling strong and flexible, but my foot was hurting so I had to skip a few standing poses (Tree).  I blame it on all the burpees I did yesterday at CrossFit! 
 
Nov 23: Gentle Hatha + Aerial Yoga Level 1:– double class night. Or…that was the plan.  Got to the first class and quickly realized that every time I folded forward I felt ill.  I managed to get through the class with some modifications, but decided that hanging upside down folded over a hammock was not in my best interest.  So I skipped the second class.  Sometimes life gets in the way of good intentions. 
 
Nov 24: Gentle Hatha:– Still not feeling great when I fold forward – something going on with my digestive system.  Took it easy and adapted (I’m the Queen of Adaption!) 
 
Nov 25: Aerial: Another excellent class.  Got into a butterfly pose in the air!  Also tried some new hanging twists that opened up my shoulders.  Feeling all stretched out and tall now!
 
Nov 26: Aerial : Attempted the roll into the hammock move again and didn’t make it.  Talk about ungraceful!  Good thing nobody was watching or there would have been some laughter, I’m sure.  Looks like I have to keep working on this one.
 
Nov 27: Hatha: Foot was killing me today so class was not fun L  I took advantage of Child’s Pose a lot more than the rest of the class.  I’m beginning to understand why you “practice” yoga rather than “do” yoga.
 
Nov 28: Power Yoga: Figures I find this class at the end of the 30-Day Challenge!– I love it!  We practiced [see how I slipped that in here ;)] doing handstands.  At first I was rather timid, mostly due to the fact that I like my face and don’t want to fall onto it.  Then, my high school gymnastics background muscle memory kicked in and I managed to get me feet to the wall.  Left class feeling like I could do handsprings down the street – but I’ll have to practice MUCH MORE before I attempt that.  I did feel powerful and accomplished because I tried something I was unsure about and rocked it!  Wonder if that’s why they call it “Power” yoga????
 
Nov 29: Hatha Flow: This was a free class that the studio puts on to collect clothing and food for the local food bank.  Each week there is a different instructor so today was one I hadn’t met yet.  Turns out I was totally missing out all month by not going to one of his classes.  The class was great and I felt strong and capable (which is happening more often now that I’m getting used to the moves).  One thing I really like about this studio are the instructors – they are all amazing and they teach in a more open, relaxed way.  There is humour, laughter and great music along with the “typical” silence, Zen-like portions of the classes.  It is never boring and that makes me want to come back for more classes.
 
Nov 30: Gentle Hatha:– Last class of the month!  I have had a super busy, crazy week and really needed to end with this gentle class.  It really helped me de-stress and unwind and leave my day at the door.  I have come to love the way I feel when I leave this class – all mellow, relaxed and stretched out.
 
Final sticker count 30 days = 34 stickers! 
 
Ok, I’m happy to have earned all those stickers… BUT I am happier with myself for sticking with the challenge and finishing it. There were days during the last week that I really didn’t want to go to class, but I pushed myself out the door and did it.  It proves to me that I can do anything I set my mind to. 
 
I am happy that I only missed one day of the past 30 days because of my foot injury.  Even though I was injured, I managed to complete the classes with a little modification and willpower.  There are some things I missed out on because of my foot – like the Aerial Ankle Hang – but most I could do.
 
I am also amazed at how my body has changed over the month.  I am much more flexible than I was on day one.  I still have a long way to go as far as my hip flexibility – I still can’t step my foot forward from lunge position without having to get all twisted!  But that’s okay!  I’m still happy with my progress. 
 
Overall, I am very happy that I did this challenge.  I discovered a love for Aerial and Deep Stretch Yin classes and plan on continuing with them in the future.  I love Power Yoga class where I can sweat and push my muscles and stand on my hands.  I have also discovered that I can relax, turn off my brain and focus 100% on ME for an hour a day!  Now THAT is progress! 
 
I recommend that everyone try something that challenges then, whether it is something like this 30-Day Yoga Challenge or something else.  Get outside of your comfort zone and see what great things you can do if you put your mind to it.
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So many stickers that I had to start using the line above mine.
                Aerial Hammocks                                                 Hip Hang                                         Aerial Hand Stand
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What I Learned Last Year (aka 6 tips for success)

7/29/2015

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PictureCrossing the finish line of my first 50K!
A little over a year ago I ran my first Ultra Marathon (50K) trail race. 

I never imagined I would sign up for this kind of race.  I had always like the idea of being able to say that I ran a Marathon, but wasn’t really keen on actually running one.  I really hadn’t heard of many people running distances farther than 42.2 miles – as I had not been exposed to this crazy ultra-endurance-distance world yet.

I was still not comfortable running a Half Marathon distance so I knew that this would be a challenging goal to accomplish.  A leader in my run group had run a couple 50K races the year before and even finished one after seriously injuring his ankle early in the race.  His message was that if you were determined enough you would get through it.  After that, a few other run friends talked about signing up and I reluctantly joined in (mainly because they were all doing it and I didn’t want to miss out). Yes, peer pressure made me do it!  The great part of this was that there was a large group of great people to do all the training with and surely one of them would keep me company on race day.

To make a long story short… I did all the training runs, focused on fueling my body properly and got through the actual race day feeling pretty good.  There were many parts of that race day that tested my will, strength, motivation, emotions and my body.  Since that day I have completed a Marathon (so now I can say I ran one!), a handful of Half-Marathons, lots of training runs and a second 50K trail race (yep, I did it again!).  I am very grateful that I was talked into that first 50K, because it taught me that I am a strong, determined person who will not back down from physical challenges and that I can push myself beyond my perceived limits AND live to talk about it!

Here are a few key things that I took away from last year’s experiences. I know that all of these things can help anyone as they work towards their health and wellness goals.  I learned that you really could do anything you choose – so I challenge YOU to set a goal and get started!

#1            You can do ANYTHING, if you are determined enough!

My body and mind were pushed beyond anything I had ever experienced (other than childbirth) AND I survived to tell about it!  There is a true sense of accomplishment and reward when you do something you didn’t think you could do.  Finishing the 50K race is something I am really proud of.  More important were the shorter training runs that I got through when I was struggling, hurting, tired, cold or soaking wet – those smaller goals (I made each training run a goal) gave me a real sense that I could reach my end goal (or at least get through the next run).

#2            Goal Setting & Planning works!

Planning is KEY!  I had a great training plan.  Every week I had a list of training that needed to get done.  I did every one of those training runs as if it were the only thing that mattered.  I took the focus off the end race (which was daunting to me) and instead just got through each individual workout/run. Some days this was hard, other days it was easier; but I knew I had to do them.  The sense of accomplishment as I crossed off each training run was amazing – I was able to see that I was making progress towards my big end goal.

#3            Workout with A Friend!

Or many friends!  I was lucky to have a large group of people training for the same event and we all supported each other during each training run.  I learned that everyone has a bad day and at some point everyone in our group needed support to get through the training.  On race day, it was the help of friends that got us through the distance. There was always a friendly conversation going on that would keep my mind off the rain, hills, cold, distance or whatever else was challenging me at the moment.

#4            Be Flexible!

I don’t mean the stretching kind of flexible (although that helped my training).  I mean go with the flow and change up your schedule when needed.  Life happens and sometimes we can’t do a run/workout at a certain day or time.  Find another time to do it and you will still be on track.

#5            Just Do It!

Ditch the excuses.  Yes, it’s raining, freezing (-8C out), you are tired, didn’t get that laundry done.  There are an endless number of reasons why NOT to do something; you need to focus on WHY you wanted to do it in the first place.  My motivation was to finish the race and I knew that I needed to train for it or I wouldn’t get through it.  THIS is what got me out the door for those cold, wet runs.  AND I always felt amazing when they were over!

#6            Fuel Your Body!

Your body is a machine and should be fueled accordingly.  It needs certain nutrients (carbs, fats, protein, water, vitamins & minerals) to function properly.  Without ALL of these things or if you are eating too many processed, nutrient poor, junk foods your body will not work as it should and you will feel sluggish, tired, bloated, sore (inflammation), sleepless, sick, etc.

Whether you are training for an endurance event or even just getting through life, you need to give your body what it NEEDS! Carbs, fats, protein, water, vitamins & minerals. I learned through trial and error what worked foods worked for me. 

Like I said, all of these 6 things can apply to you, no matter what your end goal is.  Don’t be afraid to try something that challenges you. The feeling you get with completing a goal is priceless.  But you won’t figure that out if you don’t take that first step.  Pick a goal and GO FOR IT!


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    It's me, Sharon.  This is my blog page.  

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