[Fitness, Health and Happiness]

Are you getting enough sleep?

(google images)

I run, workout, eat healthy diet, try to keep stress to a minimum and all the other healthy things I'm supposed to do so why is the number of hours I sleep I get such an exception? I'm not getting enough sleep so I've done a little research.

Did you know...

• our bodies are programmed for two natural periods of sleepiness in a 24-hour day no matter how much sleep we've had in the past 24-hours, between midnight and 7 am and 1 pm and 4 pm
• most adults need 7 to 9 hours sleep (I'm happy to get 6!)
• if you don't get the amount of sleep your body needs you start to accumulate a sleep debt, but you can pay the debt of a few hours by getting extra sleep over the next week or so which is why we have such a strong urge to sleep in on Sat mornings (I don't sleep in on the weekends.)
• not getting enough sleep can affect appetite control and overeating 

So...

• my daily low time no matter how much sleep I get is 4pm to 6pm (if that is a natural sleepiness time can it be changed?)
• I need about 2 more hours of sleep 
• I'm not paying off my sleep debt
• I'm not to the point of overeating due to lack of sleep
• I sleep soundly through the night but when I wake up in the morning it is almost impossible to go back to sleep no matter what time it is (that is the problem)
• in the past month or so I've been up at 2:30am more times than I should (Ugh!)

How about you...

• Do you sleep 7 to 9 hours a night?
• If you wake up too early is it difficult to go back to sleep?
• Do you sleep in on the weekends?
• Do you have a "low time" during the day? 

If you have any tips on how to go back to sleep when you wake up too early I'd love to hear them!

(Information found at Web MD)

   

Holiday Bootie Buster Challenge || Week 1 Review

Before I get to week 1 of HBBC, I started a new running club yesterday and while in the store I saw this quote. I loved it and immediately thought of the joy of simply running because you can.

Week 1 was all about the points! Nothing like a little friendly competition to keep you motivated.

Review Week 1: Being off from work for the holiday and a little more flexibility with time made it relatively easy to accomplish my workout goals for the first week. Nutrition goals? Not perfect but not derailed by the holiday either. Other than a candy cane truffle from Godiva in the mall I wasn't really tempted by sweets/desserts. We'll see how long that lasts :) The best part...I ate what I wanted and didn't have even one moment of guilt!

One thing I noticed this week was how I felt after eating more carbs that I typically would. Kind of sluggish and not a lot of energy. 

Week 2 Goals 

 Workouts

• strength training - 3 days
• running - 4 days
• kenpo - 2 days
• abs - 4 days
• stretch - 2 days

Nutrition

• Shakeology smoothie - 7 days
• vitamins - 7 days
• stick to the weekly plan everyday! (you can see an example of my weekly clean eating menu here Commitment to Health and Fitness) 
• more water (I noticed a few times during the week that I didn't feel like I was drinking enough water)

How did week 1 go for you? Are sweets your biggest temptation during the holidays? 

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Now the link-up

How to Particpate

1. Follow me, the host, at [Fitness, Health & Happiness] on Google Friend Connect in the sidebar and leave a comment. 

2. Create a HBBC blog post.  

3. Using InLinkz below link directly to your HBBC post. Post URL only please.

4. Visit and comment as many other blogs as you wish.

5. There will be a new link up every week.

If you're new to link ups here is an example to give you an idea of how it all works Fitness Friday Blog Hop. Contact me if you have any questions using the "Contact Jill" in the menu bar above. 

 

 

Fitness Friday || This and That Edition

I'm out the door this morning for one of my most favorite holiday traditions, Black Friday with my daughter. Shopping, Starbucks, Panera for breakfast, the music, decorations, and even the crowds...love it all!

Before I go...

• I'm back to running (see #2)!  I didn't expect to feel stronger than ever :)
• I'm loving the motivation of Holiday Bootie Buster Challenge 2011. If a little friendly competition is what it takes to keep me on track with the craziness of the holidays, I'll take it!
• Join me every Sunday for the HBBC Link-Up. One more way to keep me accountable and focused on health and fitness during the holidays. You can also find the link in Amanda's (Run to the Finish) HBBC emails. Share your HBBC blog posts! All you have to do is follow me on Google Friend Connect and link up.

Happy Friday!

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Three Things Thursday

1. Thoughs of gratitude. I am so incredibly grateful for everything in my life that makes is wonderful. Even on what feels like the worst of days my life is pretty incredible.

2. As badly as I wanted to go running the fear of disappointment was stronger. I was so afraid of finding out that I wasn't ready to run I waited an extra day. I dreaded the first few tell-all steps. Happily, all went well! I ran 5 miles, non-stop with no pain or discomfort from the surgery. In fact, I felt stronger than ever. I'm working on a theory as to how this is possible after about 3 weeks of no running.

3. A fun addition to my blog. I have so many recipes to share but couldn't find a user friendly and print ready option for my blog. Until now! Check out my Recipage here Recipage: Fitness, Health & Happiness. Inlcudes search options, printing, emailing and more. New recipes coming soon!

Happy Thanksgiving to everyone! I'm off for a run :)

Blog Hop Wednesday

A great way to find new friends, new blogs to read and introduce your blog to new readers. 

The rules of the hop....

1. Follow me, the co-host of the hop, at [Fitness, Health and Happiness] and the host of Blog Hop Wednesday, clairejustineoxox on Google Friends Connect. 
   
   
2. Link up your blog in the linky below. Please leave a comment if you are a new follower so we can follow you back.
   
   
3. Visit other blogs, follow the ones you like and make new friends.
   
   
4. Please, family friendly blogs only.

 

PINspiration Wednesday || Pins of Interest

This can be said at 44 too! Maybe one of my all time favorite pins. (via)

Don't give up. Stick with it and as soon as you start to feel progress that will motivate you to keep going. (via)

This is such a cool idea. Flavored ice cubes. (via)

Pumpkin Gingersnap Breakfast Parfait. I want to make these for house guests on Christmas morning. (via)

I'm in the mood to shop. (via)

And shop a little bit more. Where can I find that bracelet? (via)

Have a wonderful, family filled, lots of laughter and tasty Thanksgiving! 

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Book Review and Tips for Eating Out

I was fortunate to win a copy of Rocco Dispirito's book Now Eat This! 100 Quick Calorie Cuts from The Sisterhood of the Shrinking Jeans. Quite simply the book lists realistic and easy ways to cut calories at home and when eating out.

Losing weight can be such hard work, requiring you to eat nothing and do vast amounts of exercising. Isn't there a better way? Yes, and it's all about making small sacrifices changes- cut a few calories here and there and you'll be sliding into your skinny jeans in no time. That's what this book is about.

I was most curious about the eating out section. If it were up to me, except for special occasions or celebrations, I would rather not eat out at all. But, the other 3 of the Conyers' family enjoy going out to eat so I was determined to find a way to enjoy it too.  Essentially, I eat out like I do at home without the cooking and cleaning. Everyone is happy!

What I order specifically:

PF Changs - chicken with black bean sauce, light oil, add broccoli, brown rice or chinese chicken salad tossed light, no wonton strips 

Chipotle - burrito bowl, chicken, black beans, pico de gallo, salsa, lettuce and guacamole and yes, I enjoy the chips in moderation, eat 1/2 and take the other 1/2 home for leftovers

Dewey's Pizza -veggie, extra tomatoes, thin crust, light cheese, well done, not more than 2 slices

How I order in general...

salads - no cheese or croutons, dressing on the side or ordered tossed light depending on the restaurant 
sandwiches - most often chicken or turkey,take off the top bread, extra veggies, only mustared if any condiments at all
pasta - whole grain pasta with chicken, no cream based sauces, light oil
dessert - I can't remember the last time I ordered dessert. I'm not much of sweets eater so the dessert menu is easy to skip (unlike chips and salsa). When dessert is ordered we split it between us.  

For as long as I've been doing this it still gets a laugh and comment or 2 from the family. And it's important to know I have an exceptional appreciation for great service (and patience). 

I enjoy what I eat and I eat what I enjoy. I make small changes and I never feel like I'm making sacrifices.

Back to the book. As you can see I have put a great deal of thought into how to enjoy eating out. I was happy to see a few small changes in Now Eat This! 100 Quick Calorie Cuts that I haven't thought of but will be trying. The other things about the book that stood out are the easy to read at-a-glance format and with each small change the "calories saved with these suggestions" are listed. How cool is that? No guess work if you'r counting calories.

One last note: As many of you know I'm an avid menu planner. The book includes a 14-day menu plan. I haven't tried it but at a glance, with a few tweaks depending on your calorie needs, it looks well balanced and doable. A good place to start if you're looking to make small changes whether eating out or eating at home.

Next I will read the quick calorie cuts for eating at home. Do you think I'll find a few new ideas to try?

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Do you enjoy eating out? What dips to you have for healthy eating when ordering from the menu?

 

 

Holiday Bootie Buster Challenge 2011 || Beginning

(Run to the Finish)

This is my first year to join HBBC. I started yesterday with strength training, stretching and fruits and veggies. Not bad for Day 1. For the challenge I will focus on running, strength training, cross training and nutrition. The ultimate goal is to stay on track thoughout the holidays and enjoy myself too!

Goals For This Week

Workouts:

• running - 4 days (this is my first week back running after surgery so this goal is if all things go well)
• strength training - 5 days
• stretch - 2 days

Nutrition:

• Shakeology smoothie - 7 days
• vitamins - 7 days
• follow 11/20 - 11/26 clean eating menu (you can see an example here Commitment to Health and Fitness)

What are your goals for the week? Is this your first year of HBBC?

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With so many blogging friends joining HBBC what better way to keep up with their efforts, progress and accomplishments than a link up.

Amanda gave me the thumbs up to post a weekly link up for HBBC participants to share their blog posts. I will post my week in review along with the link up on Sunday morning and it will remain active through Saturday of that week. 

How this works: 

1. Follow me, the host, at [Fitness, Health & Happiness] on Google Friend Connect in the sidebar. 

2. Create a HBBC blog post.  

3. Using InLinkz below link directly to your HBBC post. Post URL only please.

4. Visit and comment as many other blogs as you wish.

5. There will be a new link up every week.

If you're new to link ups here is an example to give you an idea of how it all works Fitness Friday Blog Hop. Contact me if you have any questions using the "Contact Jill" in the menu bar above (third tab from the left).

 

 

Fitness Friday || Running, A Challenge, Inspiring Words

Welcome to Fitness Friday! 

For new participants click [here] for details and to grab the FF button.

Only 4 more days until I get to run again! Not running leaves me wondering what I should blog about for Fitness Friday.

I could talk about the fact that I have handled this recovery (aka not running) better than any other time in the past. 

I could also talk about how much I love Shakeology and may never be able to go back to my regular protein smoothies.

How about if I mention the envelope Chad left in my suitcase when I went to Chicago. This is part of what he wrote about. His gift to me for running Chicago, the Kindle Fire. It was delivered 2 days ago. So cool!

Maybe I could talk about starting the Holiday Bootie Buster Challenge at Run To The Finish tomorrow. It's going to be a fun way to enjoy the holidays while focusing on health and fitness too. That means way less stress for me!

Or maybe I'll just mention how much I love this and want "Defy Your Limits" on a tee-shirt and that surprising yourself is the best feeling. 

via (Pinterest Board)

I can't imagine why I thought I didn't have anything to blog about. I can always find running related things to talk about :)

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Three Things Thursday

1. The joy of new running clothes :) Last weekend I bought running pants at Dicks Sporting Goods. I can't wait to try them out next week when I'm back to running. 

Check out the
Nike On The Run Women's Running Pants
I found at Nike online

2. I know some of you guys are planning your 2012 calendar and goals. Why not join me for Twelve In Twenty Twelve with a goal of running 12 half marathons?

Sponsors include iFitness and Chica Bands with possible sponsorship from a women's running apparel company (I will know more in January). Contact me if you're interested! Please share this with your running friends that might be interested in joining. Thanks!

3. After debating between 2012 ING New York and the Marine Corps Marathon I finally decided on the 2012 Marine Corps Marathon. Now to see if I can work out "life" in October so that this is doable. And I may even be able to convince Chad to run this one with me!

Happy Thursday!

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Have you set goals for 2012 (running or otherwise)? Does your new year include a marathon? Have you run the MCM? I'd love to hear your opinions and how you liked it.