Are You Ready for some Football?!

In connection to the "Only Human..." post: I have been feeling more like my hyper, energetic self lately; I am stronger in the gym and my runs are steady and consistent; and my closet has changed from things-that-have gotten-snug-on-me to things that hang well on me again. And because of all of this, I am happy, happy, happy! I likey.
BUT it all comes to a screeching halt because we had some people over for football yesterday (it's so hard to be an Eagles fan~ugh!). Normally this wouldn't be an obstacle for me at all, but nutrition-wise, it was a very bad day for Dee Kelly. When people bring side dishes, I feel obligated to try some partly because that look yummy and partly out of courtesy. Anyway, so brace yourself and listen to what I consumed: I ate a delicious berry/fruit tart thing, some buffalo chicken dip with Fritos, a brownie and another chocolate-peanut dessert square. I also had a few Bud Light Limes, which are so delish and go perfectly with football, and then two glasses of a fabulous red wine that my friend Kate brought over. Now, this did run the course of about seven hours, but still! It's all junk.
When we went to bed last night, I slept soundly until about 2:30 when woke up with the worst stomach ache/weird dizzy-stomach feeling. I couldn't fall back to sleep without out the help of my old friend Pepto Bismal, who we have renamed Pepto Dismal.
I feel okay today, mostly because we slept until 8:30! Also it is comforting that I have no plans to hit the gym today. Sometimes I think it is best not to exercise after a rough day like yesterday. I know I would be dragging @ss through my entire workout. Mentally that would do more harm than good; it would be more like a punishment instead of the exhilerating challenge that I like it to be. Instead, I will be productive in another way~at home organizing, catching up on laundry and making Christmas travel plans. Also today, I will clear the sludge out of my blood by getting plenty of clean food and cold water to prepare for tomorrow's workout. So, I certainly didn't keep the balance yesterday, but I am not going to dwell on it. I'm looking forward and moving on; I've got too much to do this week to worry about what I did yesterday...

In the Thick of the Season

The holidays are a special time of year, but be careful when characterizing them as that. You don't want to fall into the too common philosophy that you can treat your body like crap now and then start anew in January. You may barely make it through until January if you aren't providing your bod the nutrition that it craves. And forget starting anew, you will be starting with a handicap. Now personally, I know that I would be angry and resentful if I refused to let myself enjoy the holiday season and the treats that come with it, but I do realize that a night of fatty and sugary foods will kill me the next day and shorten my life over the long run. Here is how my brain works to try and keep the balance at a holiday gathering.

I don't eat before I go. To me that's silly. I know I'm going to nibble a bit while I'm there, so why would I eat my full meal before I go and tack on all those extra calories at the party? Even if I have a full stomach from home, that won't keep my away from the yummies that are all set up and looking delectable. Shoot, I'm only human afterall! I will grab an apple or some sugar snap peas before I go since these are cold, refreshing and healthy snacks. That puts my mind in a good place. It makes me feel proud that I am taking care of my body and rising above the stuff-your-face mentality. When I arrive at the get together, I still have those I'm-a-healthy-person thoughts in my mind and I do not want to add a bunch of sludge into my bloodstream. Now, on the other hand, I don't have this kind of selection in front of me on a day to day basis so I have to sample some of the treats presented. Ha ha~the keyword is sample! Get a good long look at what is offered and what is special, like only-at-Christmastime-special. I never snack on standard crackers and dip this time of year; I see that stuff all the time. I want to try a bite of the cranberry pecan cheesecake or my sister's homemade toffee. These are small holiday treats that only come around once a year. Have a piece of yummy #1, #2 and possibly #3, then go on with your night.

I'm a big socializer, but not a huge drinker. I do enjoy my dirty martini, as some of you may know, but I really only have it on special occassions. The calories just aren't worth it for me to have one every time we go out. Plus my liver would just plain hate me! I like to save my cocktail (or two) for one night a week...even during the holidays. I always like to start an occasion off with a glass of water. If that isn't one of the drinks offered, I sometimes will need to put my H2O in a wine glass. This gives me time to assess my surroundings and decide whether this is a night for me to have a cocktail or not. If I'm just not feeling it, I will stick with the water all night long. Sometimes it takes me a little while to decide if I am "feeling it" so why not hydrate in the process? And the fresh cold water maintains that clean, healthy taste in my mouth from my snack at home and makes me feel like my teeth are really white so I smile a lot! :o) Also, when I'm holding the wine glass, I don't seem to get as much pressure to drink (which is crazy coming from adults!) in the form of "why aren't you drinking?!" And holding a glass makes it a little more difficult to manuever a snack plate so I will have to think twice before I decide if the yummy is going to go in my mouth or not.

Try to remember that this get together is to visit with people~family, neighbors or office staff and their spouses~that you may not have seen since last year at this time. Take advantage of this time to catch up with those who are there. Rechannel your brain so that food isn't the first thing you focus on when you think of the holidays. You have many blessings to celebrate including a healthy body that works and people with whom to share your life.

What?! Oprah?!

Is Oprah FINALLY going to get it? She says that she is embarrassed that she is still talking about her weight after all of these years. Her goal for the new year is not to be skinny, but to be healthy, fit and strong. Halleluiah!! This has been my mantra for a long time now: be healthy from the inside out. It is more important what your organs and blood look like than what you look like in your skinny jeans, people. Once you can truly, 100% accept that, you are free.
Concentrate on what your body can do, not what it looks like. We are all born with different genes which result in our different shapes. Focusing on the flaws of your unique shape and exercising/eating solely to improve your unique shape is an unhealthy attitude which can lead to obsession. Look how long Oprah's obsession haslasted. Exercise and eat to improve your fitness level and to improve the efficiency of your body.
In my opinion, Oprah's biggest health-related accomplishment was running a marathon, not losing a wagon-full of fat. She trained for it and she ate for it, because if she didn't, she wouldn't have finished it. Let's celebrate that completed marathon! Yes, as a result, she dropped weight, but the weight-dropping should be looked at as a byproduct of the fitness goal, not the priority. I ask you to sit down and think about your priorities. Do some good, long thinking and let's get them straight for 2009. The shallow obsession of what shape we are really needs to end.

I'm Only Human Afterall

So after a month or so of being lazy and eating whatever was convenient, I have noticed that my clothes are fitting a bit snugger than they usually do. Not good; we are building a house right now and we don't have the extra cash for a new wardrobe! So, in a drastic move usually reserved for after the holidays, I have decided to stop the insanity and go entirely back to clean eating 24/7 to break myself of this ridiculous crap-eating phase.
I wasn't really awful with the snacks, but let's face it, Flavor Blasted Cheddar Goldfish aren't going to do anything good for your body...neither will tater tots, white rice or crusty cheese bread at dinnertime!
I have to say that I've also been feeling pretty wiped out by about 2:00 each day (duh, Dee...poor nutrition) which is just when I need to pick up my energy level and receive the kids from school/start after-school activity carpool/etc. Not a good time to feel sleepy. And not just sleepy, I actually felt heavy and sluggish. Yuck. Now, these are all things that I know and preach and also things that I usually avoid, but every now and then I,too have a down cycle. It starts slowly with a snack-size bag of Smartfood popcorn here and there and then it snowballs into a bag everyday. Before I know it, I am dragging my sorry self through the long day to bedtime.
I think I subconsciously do this to myself to remind me of a few things:
1. The crap-food isn't really that good.
2. I hate having to try on a handful of things before I find one that still fits me right.
3. I can't afford to start the downward energy crash each afternoon just as my munchkins are coming home.
4. Food is the source of my body's fuel. I want to give my body the good stuff so it will perform when I ask it to.
So today is day 4 of Operation Restore Energy. Day 1 was difficult because I had quickly developed pretty strong habits of lazy eating. (It's amazing how fast these habits can form!) I had to ask myself, "Am I really hungry, or do I just want this because I usually eat this at this time?" The afternoon munchies and the after dinner sweet-sweets were the hardest parts of the day. In the afternoon I just kept putting fruit into my mouth even though I wanted the goldfish desparately. So desparately, like a drug...scary. After dinner, I literally had to leave the house and walk the dogs. By the time I got back, all that cold, fresh air made me feel invigorated and healthy and I no longer wanted to eat anything sweet. Hooray, I made it.
On Day 2 I went out and bought some fresh produce. I came home and washed it and stocked it in bowls in my fridge for easy grabbing. Little trick: I have found that if I set out a note with my next meal written on it, when I come home, I am more likely to eat that than grab somthing quick to tide me over; kind of like a reminder note. I still wanted to revert back to unhealthy choices in the afternoon and after dinner~that desire should end soon. It better~it's hard!
Day 3 I was still getting a sugar-withdrawal headache at about 3:00 every the afternoon. Oh, they hurt! I never want to get another one again!
I have to say that this morning, Day 4, I finally feel less puffy. Not saying that I've lost weight (I don't really do the scale thing), but the puffiness that comes with eating too much processed food is subsiding. The average person carries around 8 pounds of excess water with them on a day to day basis. How easy would it be to drop that puffiness if you only increased your water intake and decreased your sodium/processed food intake? Wow.
So here I sit at Day 4 and wouldn't you know it the weekend is here. We have a bunch of things going on tomorrow with the kids' sports, but I will plan my food and pack it if necessary. I wouldn't say that I've come far this week, but I have done the hardest part and I don't want to have to do the hardest part again come Monday. I also need to break out of the whole weekend-let-yourself-go mentality. Some people call exercising and eating clean "being good", but when you think about it, "being good" is what your body craves. It feels good. If you've never been "good", then you don't know how good it can get!
Go be good.

Baby Steps Can Take You Places

This is an article of mine that was recently published in a local Maryland newspaper. Hooray for me! It is directed more toward the typical couch potato, but I thought that you guys could be remotivated by reading it. Enjoy.

Whether you’re interested in preventing future health conditions or you simply want to look better in your jeans, starting on the road to better fitness can be an overwhelming task. As cliché as it sounds, there really is no better time to start that journey than right now. Your time here on earth is short and your time is valuable. Why would you go through one more day of your precious life feeling sluggish and living like the rest of the unfit American population? You can argue that you want to enjoy your life by indulging in tasty treats and relaxing on the couch in your spare time. Or, on the other hand, you can honor your time here on earth and you can lengthen it by taking care of your vessel; your body. Your body will in turn honor you by giving you days, weeks and years of increased energy. These days, weeks and years will yield more events, more memories and more fulfillment.

The first step toward this new life is to generally understand what changes need to be made. This article is the first in a series to take you through this process and to guide you in the direction of healthier living. Chances are that you are pretty set in your ways and it is true that old habits die hard; you may need to make lots of changes. To give yourself a better chance of success, think about making small changes and taking baby steps. Only until you have mastered the first few small changes in your journey, should you begin to tackle the next. Don’t be overwhelmed with the size of the feat. Think about the journey as being part of the destination. Embrace the challenge and relish in each little change that you succeed in making.

Let’s get to work. Your first baby step is to move your body. If you’re already moving, you need to keep moving. The American Council on Exercise recommends 30 minutes of cardiovascular exercise 3 times a week for the average person. This could be done simply by walking through your neighborhood. (Of course your physician should be notified before you start any exercise regimen if you have preexisting conditions.) Start out slowly if you need to. A slow stroll is better than a slow snore on the couch. You are moving. Work yourself up to a brisk walk with long strides to stretch your tight hip flexors (where your leg meets your body) which could be contributing to your low back pain. Studies show that a brisk walk burns as many calories as a moderate jog. Stand tall, get your blood pumping and make your breathing heavy.

Now with all this moving, how will you prevent yourself from passing out with exhaustion? You need food. Your second baby step is to start to change your body’s fuel. Your body is much like your car; although, sadly, sometimes we take better care of our cars than our bodies! If you fill your body up with poor quality fuel, it will perform inefficiently. It burns through the fuel quickly and slows down to a sluggish pace until more fuel is added. How many times have you slowed to nearly a halt at 3:00 in the afternoon? No doubt it was preceded by a quick breakfast of coffee and a muffin, a quick lunch of something fast food-ish and maybe some M&Ms at the office for filler in between. Your body responds directly to what you put in it. That is hard for some people to grasp. Again, your body responds directly to what you put in it. Every morsel of food you eat is a drug that will affect your body in some way, whether it is good or bad. Food is powerful.

Changing your eating habits is not easy. Let’s start today by switching over from white, processed foods to whole grains. We’re talking about brown rice, whole wheat bread and pasta. Try some shredded wheat for breakfast and some reduced-fat Triscuits to snack on. These whole grain foods will give your body energy that will last for a longer amount of time than their white-flour counterparts that practically turn to sugar the minute you put them into your mouth. Some of the whole grain choices taste differently, but so what. They’re not poison; get used to them; they will do good things for you. If you need to mix your pasta into ½ white and ½ wheat combo for a while, fine. It’s a good first step and it’s better than you’ve done in the past.

Lastly for now, carry a bottle of water around with you throughout the day. Shoot for 2 liters of water each day. It sounds like a lot and it will be tough to do if you don’t have the bottle handy. Keep the intake slow and steady to last all day. Does juice count? Not if it is loaded with sugar. Get rid of it. Does coffee count? Not if it is loaded with caffeine. It will actually dehydrate you. Cut back on it. Your body is almost 85% water. Imagine how it performs when you don’t replenish it sufficiently. Fresh cold water is the most important nutrient you can give your body.

Take the challenge and make a resolution to finish each year healthier than the way you started it. Try the 3 W’s--walking, whole grains and water—and make them a consistent part of your life, your new, full, long life.

Start Your Journey

Once people ask what I do, I hear it all the time. You hear it all the time. People are talking about it all the time: "If only I could get rid of this." I'm not sure if this is where I am supposed to put my trainer's cap on and switch the conversation from social to clinical, or if they just want to vent about how unhappy they are with their body. And then when I try to empathize, I usually get a disgusted response like, "yeah right, like you have anything to worry about." You guys know that I have to work at my health just like everybody else. The underlying theme here is that I do work at my health. If you don't, you simply won't be healthy.

Then another woman joins in the conversation and it escalates from there. They feed off each other, pointing out their flaws and listing their busy schedules. If they are sincerely as annoyed with their shape as they say they are, why not start on the long road toward recovery?

It's like some sort of weird sorority and to be a part of it you have to have issues with your body. You have to beat yourselves up together. You have to complain about yourself incessantly. Do you have girlfriends like this? The people that you surround yourself with have a huge influence on you. Rise above, sister. Change the topic, change the negativity and even (dare I say), change the friends. Leave the life-suckers behind and start your journey. When the sorority comes back around know that you are in control and in the process of making changes.

The helpless feeling of being stuck in a situation and not having the power to get out scares me. If I find myself in an unhappy place, I am all about finding a solution and taking immediate action. Even if the action produces slow results, the mere thought that I have begun the journey empowers me and lightens my load. I can control my life, so I do.

Setting Up Shop

Okay so I'm the new girl that nobody here in MD knows anything about. Here are some recommendations from my beloved FL clients:

"Dee Kelly is the best investment you will ever make...she is worth every penny. She listens, pays attention and is completely focused on you during your session~simply put, she is the best trainer on the Gulf Coast!"
~Ginny, 36 USAF

"Dee Kelly has trained me for various goals in the past 2 ½ years. She is the first trainer that truly listened to my needs and specifically trained me to reach my strength and speed goals. Dee researched single leg exercises and plyometrics designed specifically for runners and helped me tremendously with balance and core strength. My running times improved, and due to increased strength, it seemed to require less effort. Dee also worked to correct my posture and greatly improved my upper body strength and appearance. Another thing that sets Dee apart from others trainers is that she is very knowledgeable about proper nutrition and doesn’t fall for the latest fad diet or fat-flush trend. She truly cares about her clients and wants us to see realistic and lasting results. Working out with Dee was very challenging but always fun!"
~Lisa, 37 Mommy

"I am impressed with her energy and positive spirit. She is an inspiration!"
~Mary, 51 Teacher

"She has shrunk my size and made me strong without injury."
~Margaret, 64 Librarian

"Dee has helped me work through a major plateau. She recommended a fantastic nutrition plan and has me well on my way to my pre-baby body!"
~Jen, 38 Consultant

"Dee listened to my special needs and worked a program out just for me! Awesome!"
~Val, 48 Realtor

"Dee motivates her clients with her positive demeanor coupled with her fierce fitness routines! She always has a compliment for her client. Don't be fooled by her friendly smile, though, she's a warrior!"
~Helena, 41 Writer

"Dee helped me to be more conscious of form and pushed me with that extra-needed weight and time. I'll always remember those planks! I also learned so much about the "third missing link"~nutrition. I hope someday Dee will write a cookbook. I'll always think of her when I make my oatmeal pancake!"
~Debbie, 51 Small Business Owner

" Dee Kelly kicks my butt every morning at 5:30 am. I started training a year ago and have seen very noticable results. My body is so much tighter and stronger~especially my abs and shoulders. She always has encouraging words at the end of my session. Dee Kelly, you're one of a kind!"
~Dede, 37 Photographer

My Body Works!

Think about it: your body actually works. It can function properly. You are incredibly blessed to have a body that works. Think about the people that aren't as fortunate. When I see people with walkers, canes or wheelchairs I think about how they must be envious that my body works. They must think, sometimes, that if only their body worked right, they would get up and walk/run/bike/swim.
Since my body does work, I owe it to them to work it to its fullest potential. As fellow member of humanity, I owe it to them to take the best care of my body that I can. I owe it to them to push myself in the pool, in the gym and running on the road. They can't do those things so I should. How lucky are we that we can exert ourselves.
Then I see the overweight people smoking, drinking soda and buying all sorts of crap at the grocery store. Their bodies work; they sure don't seem to appreciate it. Their bodies work, but they are abusing them until one day they won't work. How sad.

Calories-in vs. Calories-out

Okay so when you get down to it, losing weight really is just taking in less calories than you are burning. I know you guys have heard this before but then you also hear all sorts of other garbage that gets in the way of this very basic statement. Let's look at this.

While the calories-in vs. calories-out philosophy is accurate, there are outside factors that will enhance this approach and make it work better for you.

1. Your calories-in should also be high quality calories that will build and sustain your lean muscle mass. Let's face it, eating a bag of M&Ms has about the same calories as grilled chicken and a green veggie. But which one will build a better body? Which one has more vitamins and minerals to feed your blood and bones?

2. If you decide to go with the M&Ms anyway, know that eating that bag of sugar will cause you to crave more sugar. This also applies to any white flour based food. Even though it doesn't taste sweet, it basically turns to sugar as soon as you put it in your mouth. Breads and sugars make you want more breads and sugars. This will make it very difficult to keep your calories-in in check.

3. When you eat fruits and veggies which are fibrous foods, you will stay fuller longer. And since they are so low in calories, you can really indulge and still keep your calories-in right where you want them to be.

4. Adding nuts and other unsaturated fats to your day will bump up your calories-in number, but they will also take longer to digest which will keep you fuller longer. In small doses, these healthy fats also boost your brain function, promote healthy skin and aid in digestion. This is not something you can go to town on, but it should definitely be part of your calories-in.

Write down everything you eat for one day and calculate your calories-in. Write down your physical activity and calculate your calories-out. What is your deficit? As a general rule, if your difference is more than 5oo calories per day, your metabloism will start to slow down due to too few calories-in to keep it running. It is a tricky place to find, but once you are there, on a consistent basis, your change begins.

My Magic Pill

I've been doing more reading than usual during my travels these last few weeks and I am increasingly confused/concerned/annoyed at how hung up our society is on finding the quick, little miracle that will get their bodies back to where they want them to be. People will spend lots of money on fatty fried foods and sugary treats and then turn around and spend even more money on ridiculous diet pills to compensate! There isn't any real proof that these pills even work! More importantly, there aren't any studies to show that suplements won't harm your body...your precious body. All of these cheimcals can be big contributors to serious health problems; the truth is that we just don't know what they will lead to. Ever hear about the seemingly healthy person who suddenly gets hit with a "random" disease or disorder? Maybe that disorder is due to years of excess caffiene, sugar, soda, hydorgenated oils or diet pills. Why would you spend your hard earned cash on an expensive pill that could possibly help your weight but also could damage your health? If I spend my money, I want a sure thing and I want to be around long enough to enjoy it's benefits.

My "diet pill" is a sure thing: fruits and veggies. Stop rolling your eyes and listen. It sounds so simple that the public doesn't think it works. People want weight loss to be complicated and expensive but when we get down to it, eating healthy is pretty basic. And eating healthy on a consistent basis is a sure thing that works for everyone. Some bodies take longer than others but all bodies cooperate if you give them a chance. This is no diet and this is no crash-course-to-get-into-your-tiny-jeans-in-three-days. You know me better than that. This is the right way and that's why it takes time and diligence. Start today; your body is too important to wait until the weekend is over or until the first of the month. Start every snack/mealtime with a piece of produce. Follow it with some lean protein and whole grains. Finish it there. Don't dwell on whether or not today will be a healthy day. Keep it simple and keep it going.

Trip Journal #2

So here we are in CT! It has been nice to relax and settle in a bit for these 10 days. The weather is so beautiful and cool here that running has been an absolute joy. I feel young and fast! We did a 5 mile roadrace in Cape May Point, NJ last weekend. You guys know that I am no speed demon; I was shooting for a finish time of 50 minutes. Well, hooray for me, I felt great and finished in 46:50!

It is always difficult to be out of your element when traveling and staying at other people's homes. My eating has remained pretty clean nonetheless. I am a creature of habit so I have been sticking to the same basic meals that I mentioned in my last post. Although we did order pizza the other night. (New England pizza is like nothing you've ever tasted!) I ordered one without cheese. I had read that if the pizza is good enough you will never miss the cheese and honestly it was wonderful! I did have one bite of the real thing just to see ;o) but it tasted salty and greasy to me~not as good as I remembered. I am thankful that we brought our bucket of protein powder with us since that is one of my meals everyday. My parents are pretty healthy eaters so there isn't a whole lot of junk here to tempt me.

I've been to the gym once or twice this week and did some combo weight circuits which were tough but fun. Really I have been sticking to regular runs, lots of stretching and good, clean food. There are lots of roadside farm stands around here with awesome produce. I swear I think I am o.d.-ing on fruits and veggies! Their blueberries are .99/pint right now and the corn on the cob is just to die for. I am heading up to New Hampshire to see my grandmother next week which will be difficult. Italians just don't understand what "no, I'm full" means. Mangia! Mangia!

Trip Journal #1

So we have arrived in MD after 3 days of driving and visiting with old friends. Driving and eating have been a cinch, surprisingly. All 3 mornings I started out with my scrambled egg whites and oatmeal: eggs from IHOP (they actually do prepare egg whites, although a bit greasier than usual!), oatmeal in our hotel room or from my girlfriend of the day. For meal #2 I have been munching on Soy Crisps while driving; also added some grapes/banana. Lunch has been nasty fast food places, although every one seems to offer a grilled chicken wrap of some sort. I ordered it dry and without cheese. The lettuce and tomatoes give it plenty of juiciness to make it go down nicey-nice. Meal #3, again time to munch in the car: almonds (thanks, Jen!), Nature Valley granola bar, Orbit gum or sugar free wintergreen lifesavers. Dinners: day one, IHOP scrambled egg whites and almonds; day two: meatball grinder with half of the bread, 3 chocolate chip cookies and 4 martinis(!!)~hadn't seen this particular girlfriend in 4 years; day three: grilled chicken, orzo and lots of veggies.
Ran on Day Two, also my birthday! I like to start out each birthday and January 1st with a nice run. I've been doing knee crunches in the car while driving to fight boredom and to keep awake: while holding the wheel and with cruise control engaged, I just lifted both knees at the same time about four inches high and held them there for a specified amount of miles. Started with just one mile but I worked my way up to 7 miles by Day Three. Abs were a bit sore~nice! Did walking lunges as I walked the dogs on Day One. Those push ups and planks have been nonexistent, but once we get to Cape May Point tomorrow and then CT on Monday I will have some more free time to do something other than load/unload the car.
Be sure that I'll keep you posted!

A Healthy Lifestyle on the Go

So you guys know that I am in the beginning stages of a move. I intend on keeping you up to date as we travel up the East Coast. I hope to stay on track as much as possible with clean eating and regular activity~a challenge indeed!

Already, this last week has been quite different from my normal workout weeks. I thought I would enjoy sleeping late and strolling into the gym at "Mommy Hour" to get my workout. Ha! The packers/movers need attention as do all of my last minute errands. I have decided that this is a good time to change gears and shake things up with my standard workout regime. I still have been up and going pretty early (not 4:30, but definitely by 5:30) spinning, running, or lifting weights for my shoulders or legs. I am doing push ups at home to cover my chest and arms. Sure it may not sound as tough as my chest/arm workouts can be, but do enough push ups and believe me, your upper body won't let you forget it anytime soon. I have enjoyed living sort of haphazardly like this, squeeking things in when I can. For right now, I actually like not having a schedule, but I can see how exercise could easily be forgotten in an unstructured life like this.

Eating is also a bit tricky now since we don't have much to cook with and the things we do have just aren't in their proper places. I am a creature of habit and I function worlds better when I have order around me! Surrounded by all of these boxes and using disposable utensils mentally puts me in a not-so-clean-eating frame of mind.

Breakfast is oatmeal and eggs~we did keep our favorite little frying pan away from the packers! Meal #2 is my protein shake. Easy.

Lunch right now is whatever I have left in my freezer; there are a few options:
2 Morningstar Farms veggie burgers with one slice of whole wheat bread and ketchup, or
1 can of chicken with Uncle Ben's microwave brown rice, edamame and a touch of Paul Newman's Balsamic Vinagerette dressing (for moisture), or
1 box (2 pieces) of Gorton's frozen grilled fish with Uncle Ben's microwave brown rice and cucumbers. All of these meals are quick and easy to make~all I need is a microwave!

Meal #3 is seriously lacking right now. I have been grabbing a Nature Valley granola bar and some cherries/blueberries/strawberries or some nuts and a glass of juice, but basically it is non-existent. That is okay though, because we are going out to dinner pretty early these days~like 5:00!

At Beef's, I ordered the Black & Bleu salad with chicken instead of steak, dressing on the side. At Lenny's, I got the Philly chicken salad with banana peppers, tomatoes and pickles, no cheese and dressing on the side~comes with sunflower seeds too! Tonight I was in FWB for gymnastics' carpool. I ate a Myoplex Lite protein bar while I strolled through their nasty Wal-Mart. I am definitely going to have some more cherries before bed tonight.

So things are far from normal around here but still they are pretty healthy. We will see what next week on the road brings...

Set a Goal and Eat for It

Now that my ever-daunting half -marathon is behind me for the year (ahhhh!), I was out on a recovery run this morning trying to come up with a new goal. I like to switch gears when choosing each one between a cardio goal and a strength goal. But with our move right around the corner, my goal of 10 pull-ups will have to be tabled until I have regular access to a gym again. So I thought and thought about it, but I kept getting side-tracked with the idea of writing to you guys about goal-setting! Before I knew it, my run/brain-storming session was over. No new goal for me quite yet, but I do have a new blog post!

Here's your assignment: choose yourself a goal. This goal cannot have anything to do with your shape or size; it has to be a feat for your body to accomplish. Whether it is going a certain distance at a certain speed, adding more push-ups to your regime, or finally doing a pull-up, this goal will take you to new places in your quest for better health. Think long and hard about this. Make it challenging and make it something that you've always wanted to accomplish. Commit yourself to your goal; write it down, tell your friends, stick it on the fridge. Make it tangible by including a realistic date as to when you will reach this goal. Get started today. If you need some direction and help in tweaking your training plan to make it more goal-specific, leave me a comment here or send me an email. I would love to be a part of this! I'm excited just thinking about it!

Now let's think about your fuel. You're going to have to be aware of what you are putting in your mouth. What you eat directly affects how your body performs. Think of your food as the drug that will either boost or inhibit your performance. For example, swimming is an extremely challenging activity for me. Yes, I have worked on it and I have come pretty far with it, but it is still pretty damn tough for this girl. I have accepted the fact that I am completely maxed-out and just not a natural in the pool. If I want to be a "swimmer", it all boils down to my eating...hhmmm. During triathlon training, I noticed a huge correlation between the amount of sugary foods that I ate and the ease of my breath while swimming laps. I would gasp for air and never fall into my groove if I had eaten sugary, crappy foods for a few days before a swim. Then, when I was diligent with my eating and fueled up with clean foods, my swimming was incredibly smoother. It was my magic pill.

Yes, I do eat realatively clean on a consistent basis, but since I was so completely pushed to the limit during my swims, I had to completely push myself to the limit in the kitchen as well and make my eating super-tight. The difference is, though, that I was eating to fuel my swim, not to lose weight. I hated having a bad swim; I never wanted another bad swim. This was how I prevented that. And since I did end up with a leaner, lighter body, it was easier to move myself through the bike and run as well. I made my body more efficient and my mind felt more accomplished. See how intertwined this all is?

If your goal is challenging enough, this simple, mental tweak will change the way you view your food. Food shouldn't be a way for you to get pleasure out of life. It should be a way to sustain you, plain and simple. Sure, it should taste good, but think of your food as the substance that will fuel your success. Your new approach will be to eat right for fitness sake. Keep your focus on your goal; make it the priority. Your eating is a means to its end.

Fresh and Easy Summer Recipes

Feta and Sweet Potato Slices

My friend Andrea made these and then I promptly forgot how she made them. I just sort of improvised and they actually turned out great. I guess you could call this Dee's Version of Andrea's Feta and Sweet Potato Slices!

Peel potatoes and cut into 1/2 inch slices.
Spread out on greased baking sheet and bake at 350 for 20 minutes.
With a spoon, carve out a circle indention in the center of each slice. Be careful not to go all the way through to make a hole.
Fill the indention with crumbled feta cheese.
Sprinkle with basil and bake again at 350 for 10 minutes.

Blueberry Mush

This is a Dee Kelly Original. I started making this about ten years ago everytime I hosted playgroup at my house...memories! This tastes great at breakfast, brunch or dessert. It is best with fresh blueberries but their prices are a bit on the high side lately; I recently used frozen and it was fine. Also, I like it on the mushier side so I make it a day in advance and leave it in the fridge to soften.

1 bag of defrosted bluberries
32 oz. tub of Dannon Light N' Fit Vanilla Yogurt
3/4 box of Kellogg's Low Fat Granola Cereal without raisins
Combine all three ingredients in a big bowl! So easy and so delish!

Just for Today

I will live through this day only. I will not brood about yesterday or obsess about tomorrow. I will not set far-reaching goals or try to overcome all of my problems at once. I know that I can do something for 24 hours that would otherwise overwhelm me if I thought I had to do it for a lifetime.

Just for today: I will be happy. I will not dwell on thoughts that depress me. If my mind fills with clouds I will chase them away and fill it with sunshine.

Just for today: I will accept what is. I will face reality. I will correct those things I can correct and accept those I cannot.

Just for today: I will improve my mind. I will read something that requires effort, thought and concentration. I will not be a mental loafer.

Just for today: I will make a conscious effort to be agreeable. I will be kind and courteous to those who cross my path and I’ll not speak ill of others. I will improve my appearance, speak softly and not interrupt when someone else is talking. I will refrain from improving anybody but myself.

Just for today: I will do something positive to improve my health. If I’m a smoker, I’ll quit. If I am overweight, I will eat healthfully—if only just for today. And not only that, I will get off the couch and take a brisk walk, even if it’s just around the block.

Just for today: I will gather the courage to do what is right and take responsibility for my own actions.

Consistency will Change Your Consistency

I had a client a few years ago that came to me complaining about how she worked so hard but never saw any change. After the first two weeks of working together, sure enough, her shell hadn't shown any changes. We measured inches, weight, body fat, strength, flexibility and cardio capacity. Although her size and consistency had remained the same, we did see significant change in her strength, flexibility and cardio tests...her insides were shaping right up.

I showed the results to her and told her that things were indeed working. She was only slightly convinced and told me that this is when she would normally give up and revert back to her old habits. I gave her some motivational assignments and materials for the weekend and then met her again on Monday. It was tough to make her stay consistent with the healthy eating, but she promised me she would stick it out. Of course her workouts remained challenging and consistent; after all I was in charge of those! One week later her shell started to show some exciting changes! She was surprised and elated~"It actually does work for me! I thought I was just destined to be a flabby girl my whole life!"

She so clearly identified the problem that most people face: just because you can’t see changes on the outside, doesn’t mean you aren’t making some really important changes on the inside. Everyone’s body has its own schedule as to when it will start to show change in its shell. Your challenge is to stay consistent and stay patient long enough to allow it to happen. I believe that the changes that occur first, do so because they are the most important changes in your overall fitness. Sure, it’s nice to look hot in your jeans, but your goal should be a healthy body inside and out.

How Did I Get Here?

I have been surrounded by fitness my whole life, really. I have officially been in the industry for eight years now. I am a certified personal trainer and group fitness instructor. I believe in the power of clean eating, hard lifting, fast moving and deep stretching. A consistent and proportionate dose of these four things will whip your body into shape from the inside out. To me it is important to focus on complete health on the inside first. Once you have a good, solid start there, your outside shell will follow suit.

I used to be motivated by the buff twenty-something chick working and sweating on the cardio machines. I am now (and still) completely inspired by the very first group fitness class that I taught. It was called Senior Step. The members in this class were 70 years old and up; they always showed up and always brought their A-game. Their dedication to their health made a huge impression on me as a rookie instructor.

I found myself becoming quickly immersed in the idea of fitness as a journey rather than fitness as an activity. I set a goal for myself to run a marathon and I read all that I could get my hands on in order to prepare. In the process I discovered a whole group of people who put fitness first in their lives. Their priority was to live and eat healthy so they could perform well in their next run; if they happened to look fabulous in the process then it was just an added benefit. This made such wonderful sense to me; I had seen the light!

I love, love, love my job and I am thoroughly fulfilled in showing others the way, so to speak. I like to welcome my new clients in to our “BodyTight Cult.” Watching them change their bodies and evolve their lifestyles gives me incredible job satisfaction. I feel very lucky to have found my niche here on this planet and I feel that it is my obligation to do it well. Someone once said that whatever you choose to do in life, be the best at it. I am continuously working and learning in order to deliver the best to my clients.