The Number on the Scale

I talk a lot about clean eating on this here blog. I like to share what I have learned over the past year and all of the wonderful recipes I have discovered. Clean eating has been so successful for me. I have felt great, lost weight, and learned to love foods that are good for me. There is just one piece of this little equation missing, and that's working out.

I've always been an active person. I played sports growing up, I like to go on walks, I try to take the stairs whenever possible, but I hate the gym. Like hate it with a burning passion. I also hate running and my asthma doesn't make it any easier. For me, it has always been about finding something that worked for me. I tried being a runner and even ran a 5k, but it has never been enjoyable to me. I stayed active growing up because I loved playing volleyball, but I stopped playing in college. Over the summer I developed my love for hot yoga and actually enjoyed going.

I started clean eating and doing hot yoga around the same time. I started to notice a little change in my body and lost a few pounds, but I didn't lose as much weight as I was expecting with all of the work I was putting in. The scale was still too close to the number I was used to seeing. I have never needed to lose a lot of weight or been that interested in losing weight, but to me it was more about pushing myself to be the best version of me that I could be.

When we moved to Okinawa, I continued eating healthy but stopped working out pretty much all together. I don't have access to bikram yoga here and as I have stated before, I hate the gym. This is when the weight started to melt off. Crazy right, not working out and losing weight? But I knew what was happening. I had built up a lot of muscle during the period of time I was doing yoga and now it was all disappearing. I knew my body was getting less toned, but I enjoyed seeing the smaller number on the scale. I never really cared about the number on the scale until I saw it dropping. It was exciting to see a number I hadn't seen since the beginning of high school.

I am proud of all the progress I have made with my eating habits, but I know that eating great is only one part of the healthy equation. I know that I need to get active again. I know that it is time to ignore the number on the scale and think about what is best for my body. Why is it that the damn scale can have so much influence over our minds? The number it shows doesn't even tell the whole story. It doesn't tell us how healthy we are.

I know it's just a matter of putting my mind to it and creating an exercising habit just as I have done with my eating. I know in the end the way I feel and the way my body looks will be so much more rewarding than the number on the scale. So right here, right now, I am committing to getting my heart rate up more often and putting in the work to get fit, even if that means increasing the number on the scale.

Does the scale get the best of you at times? Any great workout tips for people who hate the gym?

Tips for Bikram Yoga

It's no secret that I think Bikram Yoga is the best thing ever, besides Mexican food of course. While I understand Bikram may not be for everyone, I thought I would share some things I have learned that might help your Bikram experience.


1. DRINK LOTS OF WATER- I cannot stress this enough. Drink at least 16 oz. before class. Drink enough during class so you do not feel thirsty. After, drink enough water to replenish your body of all the water you lost during class. When I drink enough water daily, I don't get very thirsty during class. Go here to learn more about water intake for Bikram. I seriously drink about 100-150oz of water a day. It does take effort to drink this much water and I get sick of waking up in the middle of the night to go to the bathroom, but I have noticed a difference!

2. Stretch between classes, before class, and after class- the more you stretch, the more your body gets used to it. You will have an easier time in class if your muscles are more flexible. And no, you do not need to be super flexible to do yoga. It is ok if you can barely touch your toes standing up, as long as you have the right form.

3. Wear breathable clothes- I learned this the hard way. Running shorts are a big NO. So are cotton t-shirts. You want to wear something tight fitting. You don't want your clothes to get in the way when you are trying to hold a posture. You want clothes that are breathable and moisture-wicking so that you stay cool. I also like to wear as little as possible, since extra fabric just means extra heat (it takes a few classes before you are used to being half naked in front of people. It is no less fabric than a swimsuit, though). I would love to wear some awesome Lululemon, but my old volleyball spandex and Target sports bra get the job done without the expensive price tag.

4. Bring the right gear- I talk about some great yoga gear here. If you don't have a towel mat, bring a towel to put over your regular yoga mat. You will be slipping and sliding if you do not.  Also bring a towel for after so you don't drip sweat all the way home.

5. Bring an insulated water bottle- Seriously, cold water makes all of the difference. When you are so hot you can't take it, ice water is just what you need. If you bring a plastic water bottle, that cold water will turn to hot in about 5 minutes. I use a tervis tumbler because I like having a straw and it works great. There is still some ice by the time class is over.

6. Don't come too hungry or too full- Of course, you need to have energy for the class, which you get from eating. But, if you eat too close to class, you will pay for it. There is nothing more uncomfortable than twisting and turning with a full belly. The best thing to do is to eat about 3 hours before class.

7. Sit in class before it starts- Your body may need some time to adjust to the heat. If you go in right when class starts from the nice, cool air conditioning, it will take your body longer to adjust while you are trying to focus on the positions.

8. Sit towards the middle of the room- The corners of the room are by far the hottest. The closer to the middle you are, the cooler you will be. If your goal is to sweat as much as possible, ignore this tip.

9. Keep your mouth closed and eyes open- Breathing in and out of your nose is not natural for everyone. Before I started yoga, I was a mouth breather. It took me awhile to get used to inhaling and exhaling through my nose. Breathing through your nose allows more air to enter your system. It also feels natural to close your eyes. Resist the urge! I know from experience that closing your eyes at all during class will make you dizzy and nauseous. You don't want to be the one who passes out in class.

10. Don't wipe your sweat!- As hard as it is, don't do it. I like sweating when I am working out because it feels great and refreshing, but the dripping feeling on my face drives me bonkers. We sweat for a reason. Sweat helps our bodies release heat and regulate body temperature. If you wipe your sweat off, your body will retain heat and you could potentially overheat.

I hope these tips help and encourage you to get out there and try Bikram. You won't be sorry!

Until next time,

Bikram Yoga Essentials

In honor of my last day at Bikram Yoga of Charleston (tear), I wanted to share some things that I think are essential for a hot yoga class.

It's no surprise that in 105 degree room, Bikram yoga is a hot mess. The right gear can make your experience that much better.

1. The Towel by Lululemon- This nonslip towel is great to throw over a mat to catch all of the sweat cascading from your body. It is absorbent and quick drying so you won't be laying in a pool of sweat during the floor series. 

2. Wide Mouth Stainless Steel Water Bottle by Hydro Flask- A well insulated water bottle is very important. When you are in a 105 degree room, nothing is more refreshing than ice cold water. From experience, I know that a plastic bottle won't stay cold for more than 5 minutes. 

3. Super Yoga Mat Wash- This is an antibacterial spray that cleans your mat without taking away the stickiness it needs to hold postures. There is nothing as gross as layers of sweat built up on your yoga mat. 

4. Boogie Short by Lululemon- Moisture-wicking, tight fitting clothes are the way to go for hot yoga. While these particular expensive shorts are not necessary, they sure are cute. 

5. Pilayo Braided Headband- I don't know about you, but my hair gets all over the place whenever I workout. This braided headband is perfect to keep your hair from getting all crazy and annoying. 

6. Free to Be Bra by Lululemon- I have tried this bra on and it's pretty great. Honestly, I can't justify spending that much on a BRA, so I guess I will just have to keep dreaming. This bra, as well as the Energy Bra, are moisture-wicking and very breathable; perfect for sweaty sessions of Bikram yoga. 

7. The Elite Hot Hybrid by Kulae- This mat is a hybrid between a cushy mat and an absorbent towel making it perfect for Bikram. I hate how thin towel mats are and how you have to put a towel over a regular mat, so this is the perfect compromise. 

8. Everything Fits Gym Bag by Gaiam- I need this right now. How perfect is this bag?? It holds all of your yoga gear, including your mat on the bottom. It has a breathable pocket on the outside for your smelly, sweaty clothes. 

9. Up and Up Cleansing Towelettes- These facewipes from Target are not only budget friendly, but the perfect facewipe. After trying every facewipe ever made, these are my favorite. They are not too soapy but they get the job done. Cleansing towelettes are perfect after a hot yoga session to clean your face and prevent breakouts. 

Now get out there and give em' your best Savasana!

Until next time, 

update

I had a wonderful trip to Lexington this weekend. After waking up at 2 in the morning, running across the airport wheeling a suitcase, missing my flight, and staying up 26 hours straight, it was all worth it. It was a weekend filled with the 3 most important f's, friends, family, and food! I got to see people who mean a lot to me and eat at places that I have been missing while in Virginia. It was kind of weird, being a visitor to Lexington and feeling like I am living a whole new, different life in Virginia. It was nice coming back to my new "home," though. But, that meant it was time to get back on my workout grind.

Putting my fitness goal here on my blog was the best thing I could have done. Honestly, it has kept me motivated. I'm not sure if it is because I want to share my success on here so it feels more real or what, but it worked.

I am about 3 weeks into my training. Like I said, I started out at about a 37 minute 3 mile. I have been running 4 days a week, pushing myself until I can't go any more. I am making some serious progress. My 3 miles is down to, wait for it, 27 MINUTES! Yes, that is right. I have brought it down 10 minutes in 2 and a half weeks. Also, when I started I could run about 3 minutes before having to stop. I am not kidding, so don't laugh at me. I have asthma, but I decided to not use that as an excuse anymore. I can now run 20 minutes without stopping. I cannot even believe it's real. Those who know me know how big of deal this is. So I'm telling you, anyone can do it. Just go out there and start slow. Yes, there are still days I don't want to get up and go workout, but once I do, I never regret it.

I tried to do the couch to 5k, which did not work for me. I kept wanting to run longer than the suggested intervals, and once I get going, I need to keep going. So I started setting my timer for 35 minutes, walking for 5 minutes as a warm up, and then running until I couldn't run anymore(this is where the pushing yourself comes in), taking a short break, then running until I couldn't anymore, taking a short(30-1 minute) break, and so forth until I reached 3 miles. I found that I was pushing myself further and further, competing with myself to make it a few more minutes each time. I have been doing this routine 3 times a week, supplemented by stretching and a 20 minute arm, leg, or ab workout. On the 4th day I have been doing a total body workout. Here is one that I have been doing. It is a total of 10 minutes, but it is killer and you don't need any equipment. Everyone has 10 extra minutes in their day!

10 minute total body workout

I also thought I would share some motivation

Here are some tips for overall fitness for any reality tv loving, junk food eating, couch potatoes like me:

1. Set a goal for yourself not associated with what the scales says

2. Make a rough plan of what you are going to do to reach your goal

3. Share your goal with someone. Make it public or find someone to workout with.

4. Get out there! Especially on the days you really don't feel like it. Those are the days that matter the most.

5. Drink lots of water! 

6. Find healthy food you enjoy eating, so it doesn't feel like a chore.

7. Don't keep any food that will tempt you to binge eat in your house (potato chips are a killer)

Until next time,

M

Here Goes Nothing

I have never been a gym goer. I played sports all growing up, but going to the gym has never been my thing. It could be that I have asthma and so working out hasn't always been easy for me. It could be because I am usually a very busy person. It could be because every time I start, I never try long enough to make it a habit. It could be because I always had an excuse. It's too cold, the gym is far away, I would rather sleep, I can't run. It could be because I have never really had the motivation. Don't get me wrong, I do not have the perfect body. There are lots of times, like most girls, I have looked in the mirror and not been happy. But, at the same time, I have never really been unsatisfied enough to make the effort.

Until now. No, I have not gotten fat. I am actually at the lowest weight I have been in a long time. And I have been fooled. Fooled into thinking that I am healthy because what the scale tells me. I always judge my health by my weight, which I assume is common among the American population.  I did not realize that my weight is going down because I have no muscle. All of the muscle I built during sports has slowly been dripping off my body since I stopped playing volleyball. 

So it's time for a change. Yes, I work around 50 hours a week, but now that I don't have homework or many other responsibilities, I feel like I have a lot of extra time. I have no excuse not to get to the gym. So its time to get off the couch and stop watching hours of reality tv. It's time to stop sleeping 10 hours every night. It's time to stop making excuses. It's time to lace up my tennis shoes, throw on some shorts, and get it in gear. 

So here is the plan. Train for a 5K with my sister and her husband. Don't focus on losing weight, focus on overall fitness. Learn to love to run. My plan is about two weeks in as of right now. Running is slowly starting to become easier for me. I have even been looking forward to it and enjoying it. I am especially enjoying my after workout smoothies (mixed berries, spinach, banana, almond milk, protein powder. Try it, you won't be disappointed). Let's hope I can actually keep it up. 

Starting 3 mile

37 minutes (yeah, yeah, pretty pathetic)

Current 3 mile

35 minutes (down 2 minutes WOO HOO!)

Goal 3 mile 

25 minutes

Here goes nothing!

Until next time,

M