Hi everyone, I know it has been a couple of weeks since I last posted and I wanted to check in with you! I have stepped up my exercise routine and I have been very busy. Unfortunately I did not increase the exercise without kicks, screams, and adamant protest :) I have been doing this long enough to know I can't keep everything same, but it still not easy. So I hope everyone is keeping it going on your own health and wellness goals. I will check in soon. See ya out there on the sidewalks, pavement, and the gym!
Till next time....
Travis
Sunday, March 13, 2011
Friday, February 18, 2011
Back in the Sky
Hi everyone! Wow here in the south February has given us a glimpse of spring and I am loving it!! As the weather gets warmer I hope you will take advantage of the fact you can get outside and enjoy the warmth and beauty of the outdoors. My personal preference is to get my cardio outside. Treadmills and ellipticals are wonderful and they both have been very helpful for me but there is nothing that can replicate the feeling of a run or walk outdoors. You feel the warmth, the breeze, and the scenery changes as you go!! I also feel like I get a better workout when I run outdoors opposed to the treadmill. My stride is natural and the incline constantly changes, not to mention the window shopping I get done along my route through town :) We need the sunlight, vitamin D is important and we know that sunshine can brighten our mood. It just makes sense to take that exercise routine outdoors. The good news is that as we get closer to spring you and I will have even more and more opportunities to get outside, not to mention the fact that daylight is lasting longer as we approach warmer weather!! Do I sound excited??
I also wanted to give you an update. Last week I was talking about "running against the wind," well I have powered through my funk and I am back in action. I am excited because on Sunday of this week I overcame a hurdle for me. I was able to run a little over 6 miles. I know for some that is not a great distance but for me it was huge! I had a mental block where I felt that I could not attain that distance, well I did and I have all plans of doing it again this weekend! I have lost a lot of weight but I still have new goals. That's what keeps me going, there is always new challenges for us to conquer! We are in this thing together. Neither of us are at the finish line waiting for the other to arrive we are running together. I have learned to celebrate my success but continue to set new goals for the road ahead.
I just checked the weather, here in the foothills of NC we are projected to be in the mid 60's today and mid 70's tomorrow!!! Try to get out today and do something, even if it is for just 15-20 mins. Come on you can spare that much time, right? I promise you will feel better if you take the time to do it. In the wise words of Sheryl Crow, "lets soak up the sun!"
Till next time.... Travis
I also wanted to give you an update. Last week I was talking about "running against the wind," well I have powered through my funk and I am back in action. I am excited because on Sunday of this week I overcame a hurdle for me. I was able to run a little over 6 miles. I know for some that is not a great distance but for me it was huge! I had a mental block where I felt that I could not attain that distance, well I did and I have all plans of doing it again this weekend! I have lost a lot of weight but I still have new goals. That's what keeps me going, there is always new challenges for us to conquer! We are in this thing together. Neither of us are at the finish line waiting for the other to arrive we are running together. I have learned to celebrate my success but continue to set new goals for the road ahead.
I just checked the weather, here in the foothills of NC we are projected to be in the mid 60's today and mid 70's tomorrow!!! Try to get out today and do something, even if it is for just 15-20 mins. Come on you can spare that much time, right? I promise you will feel better if you take the time to do it. In the wise words of Sheryl Crow, "lets soak up the sun!"
Till next time.... Travis
Friday, February 4, 2011
Running Against the Wind
I admit it, I love Bob Seger, his music strikes a cord with me and I feel that parts of my own experience can be captured in some of his songs. That is definitely the case this week! I feel as though I have been running against the wind. For the past 2 and 1/2 years I have been on an incredible journey. I have made great strides and with God's help have accomplished more than I had ever dreamed possible, to which I am so thankful!! With that being said, I still struggle and this week has been a rough week. As I have said before my weight loss has slowed down, which I am ok with. I have accomplished so much and I know that I am living a healthy lifestyle so I am letting the rest of the numbers be whatever they will be. I would love to shed a few more pounds but we will see where that goes. That is not the issue that has discouraged me this week. I feel like I have been running against the wind when it comes to my energy level. I have dealt with a lack of energy for the past 10 days like I have never experienced in the past 2 years. At first I thought I was getting sick with a cold which never fully developed. As time went by I could not blame the sickness but nevertheless I was an engine that was way low on steam. This had such negative effects on my exercise routine. My running program has been compromised and cardio has almost been non-existent for the past several days! I say this here to let you know that we all have challenges when it comes to our exercise and diet. Even after a couple of years I run into road blocks from time to time. The difference for us comes when we push through this, which I will do and you will to, if you choose to. Let me let you in on a little secret. One day or one week does not define your success! I know this for a fact! You and I are on a journey that is about distance and endurance. There will be days that we have to stop but we start again. DO NOT GIVE UP!
The good news is, I think I may have found a reason for my energy vacuum. After discussions with Mandy this past week I discovered that some of my food choices, though very healthy, were not giving me adequate iron levels. So the past 2 days I have been eating some foods that are rich in iron. As of this morning I feel that I am gaining steam. The lesson here for all of us is to keep going, sure you have to stop a day or two but then go back and give it all you have! I may be running against the wind this week but hey I am still running!! :)
Till next time... Travis
Friday, January 28, 2011
Spice it up!!
Hi everyone I hope you have had a wonderful week. We are getting ready to close out January and that means we are getting closer to spring, well at lest I can see the glass half full right? :) If you are living in the south I hear we may see highs in the 60's this weekend!!! I intend to get out and get some vitamin D and exercise this weekend and I hope that you can do the same. Take a walk or stroll, moving is good for the body and the soul!
As we close out the month I wonder how you are doing on your goals? Maybe you are right on track and maybe there have been some bumps in the road either way you can still do this! One of the obstacles that people face is getting bored with their food choices. If you are going to stick with this lifestyle change thing, then you have to get creative. That's right, you have the right to be innovative when it comes to how you prepare your food!! One of the great joys I have found in the last two and half years is learning all these new ways to prepare food. I have found some great substitutes for my old favorites and then there have been times that my experiments have not turned out so well. The story of my attempt at making "healthy" chocolate no bake cookies has become folklore amongst the family. Then there has been success, such as when I took a suggestion from a friend and found that plain strained Greek yogurt works great as a substitute for sour cream! You should try it, it really is good.
I challenge you, look for ways to make new "favorite" dishes. Will it taste exactly like the fried additive filled concoction that you were used to? Of course not, but you will find that your body will love you for filling it with healthy nutrients. Before long you will be surprised to find that you will start craving the new healthy dishes that you are creating!! Don't sabotage your hard work and commitment by getting bored with the same old food. Fill the cabinets with wholesome ingrediants and get in that kitchen and work your magic. Remember if you need a taster I'm just an email away :)
Till next time... Travis
Wednesday, January 19, 2011
Something not quite right?
Hello everyone, I hope that you have had a good week up to this point. We are on the down hill slide to the weekend!!!! I wanted to give you a quick message about something that is common among many of us when we initially change our diets and increase our exercise. This is the feeling of being unsettled or feeling blue. When you make positive changes in your diet and begin to exercise it is not uncommon for a week or so to actually feel worse than before you began your change. I know I know, that sounds terrible doesn't it? I mean you have made these great sacrifices and you are moving in the right direction and now I am telling you that you may feel sluggish or depressed in the first couple of weeks??? Here is the deal, you are making changes to yourself and to your environment and your body has to adjust to that. Some of the unhealthy food choices you had been making may have created a chemical reaction in which now you are withdrawing. Sound like addiction? Yes it is not unlike that, unfortunately most of the processed food that you may have been eating was actually poisoning you and creating a dependency. I don't mean to sound extreme but there is a bunch of research that points to this being fact. So between the fact that your body is trying to figure out this new regiment and the fact that you may be detoxing from an unhealthy diet, you may initially feel tired, irritable, and down and out.
This is also accompanied by the fact that you are now physically working hard. When you begin exercise you are physically sore but you also are opening a way for your emotions to find an outlet. There is something about sweating that opens up some of the "stuff" we have been bottling up in our life. It is not unusual during or after a work out to feel emotional. Its OK, this is a time to get some of this "stuff" out and this is a healthy way to do it! This may last for a week or two before you feel better and you may see this same pattern each time you increase your exercise or make a new change in your diet. Hang in there all this doesn't last forever and you will find that if you keep a healthy diet and exercise that you will be happier and have more energy than ever before, but for some you will need to work through this. DO NOT GIVE UP!!!! You can do this, as I said in an earlier post, you will have step outside your comfort zone but when you do you will be heading in the right direction!
Till next time.... Travis
Friday, January 14, 2011
We Have a Winner!!!
Ok everyone we have a winner, no wait make that 2 winners! Yes I have decided to give away 2 copies of the book. The winners are...... Amber and Crystal R! I'll wait for the confetti to subside................. Now I need for these people 2 individuals to email me a place I can mail their copy of the "The Maker's Diet For Weight Loss." Email tsmithnc@gmail.com I didn’t want any of the rest of you to turn up empty handed so here is the consolation prize. Below you will find a great recipe for a Raw Berry Crisp this comes via our friends at Whole Foods Market. You will notice it’s not extremely low in calories. Its dessert people!!! Enjoy it in its proper serving :) It is made with nutritious ingredients and is gluten free!
Serves 8
Rich nuts and sweet dates make a tasty topping for mixed berries in this no-cook version of berry crisp.
Ingredients
6 cups mixed berries, such as blackberries, blueberries, raspberries and sliced strawberries
1 tablespoon pure maple syrup, more or less to taste depending on sweetness of berries
1 cup raw pecans
1/2 cup raw walnuts
1/2 cup pitted dates, roughly chopped
1/2 teaspoon ground cinnamon
Method
In a (7- x 11-inch) dish, toss berries with maple syrup. Put pecans, walnuts, dates and cinnamon into a food processor and pulse until coarsely ground. Scatter nut mixture over berries and serve immediately, or chill until ready to serve.
Nutrition
Per serving (about 5oz/146g-wt.): 240 calories (140 from fat), 16g total fat, 1g saturated fat, 0mg cholesterol, 0mg sodium, 25g total carbohydrate (8g dietary fiber, 16g sugar), 5g protein
Serves 8
Rich nuts and sweet dates make a tasty topping for mixed berries in this no-cook version of berry crisp.
Ingredients
6 cups mixed berries, such as blackberries, blueberries, raspberries and sliced strawberries
1 tablespoon pure maple syrup, more or less to taste depending on sweetness of berries
1 cup raw pecans
1/2 cup raw walnuts
1/2 cup pitted dates, roughly chopped
1/2 teaspoon ground cinnamon
Method
In a (7- x 11-inch) dish, toss berries with maple syrup. Put pecans, walnuts, dates and cinnamon into a food processor and pulse until coarsely ground. Scatter nut mixture over berries and serve immediately, or chill until ready to serve.
Nutrition
Per serving (about 5oz/146g-wt.): 240 calories (140 from fat), 16g total fat, 1g saturated fat, 0mg cholesterol, 0mg sodium, 25g total carbohydrate (8g dietary fiber, 16g sugar), 5g protein
Saturday, January 1, 2011
Easy as 123
OK here we are in 2011. You made it through the weekend so how are those resolutions going? Maybe you had a few hiccups.. no big deal. You are so much more than one day, besides your goals will not be made or lost in the work of one day or weekend. The work you are beginning is about a change in the way you live!
I wanted to start the week off with another ingredient to being successful in your wellness goals. That ingredient is: Consistency. I eluded to this in the last post when I talked about the importance of accountability. Whether it is your menu choices or your exercise plan you have to develop some regularity to be successful. Human nature is that we are creatures of habit, so your goal is to develop some healthy habits and the way that you do that is to commit yourself to a diet and exercise routine and keep on schedule. The first step is to be reasonable. If you are starting an exercise plan or restarting a plan, set attainable goals. Maybe it is to walk outside or on the treadmill 3 times a week. I promise as you make progress and feel better you will want to increase your exercise because you are seeing results. Start slow and start with a plan that you can keep on schedule. This applies for your food choices as well. Develop a food plan that you can live by. Remember this is a change not a one shot diet! Lets stop the all soup for a week, watermelon the next week, and then eat fried chicken for 4 days straight diet :) !
One of the changes that I made in my eating choices was to go clean and organic. This has made a big difference for me. I would say that I eat about 80-90% organic. There are many reasons for this and I will dedicate a later post to the benefits of organic. That's just one example of how I changed my food choice that was not all about losing weight. So develop consistency within your eating. Maybe there is someone who works at your local gym who can guide you on some positive food choices. Health care systems have dietitians and you can schedule an appointment with the dietitian through your physician or in some cases calling yourself. Of course I will be providing my 2 cents worth here as well from time to time. The issue is develop consistency in your eating choices. If you need help with the exercise plan schedule an appointment with a trainer at your local gym. Any exercise is better than no exercise so just get moving. Remember consistency is your friend and will help you attain your goals.
Till next time... Travis
I wanted to start the week off with another ingredient to being successful in your wellness goals. That ingredient is: Consistency. I eluded to this in the last post when I talked about the importance of accountability. Whether it is your menu choices or your exercise plan you have to develop some regularity to be successful. Human nature is that we are creatures of habit, so your goal is to develop some healthy habits and the way that you do that is to commit yourself to a diet and exercise routine and keep on schedule. The first step is to be reasonable. If you are starting an exercise plan or restarting a plan, set attainable goals. Maybe it is to walk outside or on the treadmill 3 times a week. I promise as you make progress and feel better you will want to increase your exercise because you are seeing results. Start slow and start with a plan that you can keep on schedule. This applies for your food choices as well. Develop a food plan that you can live by. Remember this is a change not a one shot diet! Lets stop the all soup for a week, watermelon the next week, and then eat fried chicken for 4 days straight diet :) !
One of the changes that I made in my eating choices was to go clean and organic. This has made a big difference for me. I would say that I eat about 80-90% organic. There are many reasons for this and I will dedicate a later post to the benefits of organic. That's just one example of how I changed my food choice that was not all about losing weight. So develop consistency within your eating. Maybe there is someone who works at your local gym who can guide you on some positive food choices. Health care systems have dietitians and you can schedule an appointment with the dietitian through your physician or in some cases calling yourself. Of course I will be providing my 2 cents worth here as well from time to time. The issue is develop consistency in your eating choices. If you need help with the exercise plan schedule an appointment with a trainer at your local gym. Any exercise is better than no exercise so just get moving. Remember consistency is your friend and will help you attain your goals.
Till next time... Travis
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