Sometimes we do things we don't like. Sometimes we don't even want to do the things we normally love doing. I've said it before, I like - no love- to exercise. I don't say that to make you roll your eyes. I know it is my thing, my hobby, what makes me feel good. I also know it's really good for me and I have to do it for my health. That being said, sometimes I just don't want to work out. Sometimes it feels like such an effort. Sometimes I'd rather have another cup of coffe and watch the TODAY Show or Lifetime TV. Sometimes I do these things and count it as a rest day. Sometimes I just make myself start the workout, knowing it's good for me, and usually I am so happy I did. However, I do confess that sometimes I end the workout knowing it was not great. It didn't feel good and I didn't give it my all. I've finally figured out that is okay. My heart, lungs, cholesterol, balance, muscles and limbs don't care. They do not know that it wasn't a great workout or that I really didn't want to do it. They just know it helped them and they are glad I gave them some attention. They are glad I sucked it up and just did it.
Today was one of those days. Again, it was raining. I mean raining cats and dogs. I had to be up early to get two boys places. I was tired. I needed coffee. I was distracted. Life was trying to get in the way. However, I went downstairs and did a short, half-way workout. It was not up to par. But at least it was something. Something is always better than nothing. So, when all else fails, JUST DO IT. Just make yourself do what your body needs for its health, well-being, and longevity.
Either way, whether it ends up being a great workout or a half-way workout, you'll be glad you did. Your body will thank you.
Enjoy your day!
What do you do when you don't feel like it? Do you push through? What motivates you? Do you Just do it?
We all have our reasons for exercise. Some of us love it and some of us hate it. I, personally, love to sweat. I love to exercise. I need the endorphins, the stress release, the feeling of being strong and healthy. I didn't workout on Saturday or Sunday this weekend. Therefore, my body was actually craving some movement this morning. We are all different and each have our own "why". Find which "why" works for you! Make it a priority. Schedule it. Make it happen. Get it done. Make it your own "why" and just for you.
Start your Monday and week off right! Bring on a great week!
What is your why?
Here are a few thoughts to start off your week!! It's been a wild one around here and I'm almost glad for a normal day to day, back to a schedule! If you've also had an indulgent weekend, this is for your!! Do three things: Drink more water, take the stairs and EAT something GREEN! (or drink something green!) All good things to kickstart the week!
If you are wondering what to have for dinner tonight, here's an easy meatloaf. Some folks do meatless Mondays, which is fine by me, but my three meat loving boys wouldn't be so happy. Tonight they are having this easy meatloaf - and I double the recipe because they love it so! Also, I am using ground venison because we have that in our freezer leftover from hunting season. If you wonder what to do with ground venison this is perfect! Low fat and low cholesterol.
MONDAY MEATLOAF
1/3 Cup reduced-sodium marinara sauce
1/3 cup panko breadcrumbs
2 T grated onion
1 tsp chopped fresh thyme
1/2 tsp kosher salt
1/2 tsp freshly ground black pepper
1 pound lean ground sirloin (or ground turkey or venison)
1 large egg
Cooking spray
2 oz part-skim mozzarella cheese, shredded (about 1/2 cup)
Combine first 8 ingredients (through the egg) in a large bowl; stir gently to combine. Spread beef mixture evenly in a 9 1/2 loaf pan. Sprinkle with cheese. Bake at 375 degrees for 50 - 60 minutes.
Nutritional Info: (as if prepared with ground sirloin) Calories: 232; Fat: 10 gr; Protein 28.5 gr; Carb 7.2 gr; Chol: 114 mg; Iron 2.1mg; Sodium 492 mg.
HOPE YOU HAVE A GREAT WEEK!
Yep. It's here. Monday. And it's the day after the Superbowl. Lots of sleepy-eyed, tired folks out there. Also, lots of folks who ate lots of chicken wings, and maybe not my healthy recipe, and drank a few beers in celebration, might be feeling a little unmotivated this morning. So, get back on you horse and start a new day and a new week. Here are a few thoughts to Motivate you today! If you are looking for something to add to your workout routine today, here it is. It's a Love/Hate Workout with 2 of the best moves out there . . . Burpees and Squats. What more do you need? Have a Great Monday!
Don't forget to check out Friday's Post to Enter the Giveaway!
 I really hadn't intended to get on the whole Lance Armstrong frenzy. I promise. I've written about him before. See http://www.marla-deen-fit.net/3/category/lance%20armstrong/1.html I also heard a great podcast on ESPN here http://espn.go.com/espnradio/play?id=8845890. However, this is a health and fitness blog. We look at exercise and sports and those folks participating. Lance Armstrong has held himself out for years as the athlete of all athletes. Except he's not. Now, based on what we have heard during his interview with Oprah Winfrey, I have no idea what he is or isn't. I am not going to analyze him or his actions. I don't have anything new or different to say than lots of other folks out there writing and talking about it that are a lot smarter than I am. What I have are SO MANY QUESTIONS. First of all, how in the world can a person keep up so many lies for so many years? It must have been exhausting. To continue to deny things for SO LONG that he knew were true just boggles my mind. Did he get to a point where he actually believed he wasn't lying? Does he have no conscience? Most of us were raised to know right from wrong. We have that inherent sense. Is he just missing something? Does he not have that nagging little voice (mine sounds like my grandmother) berating him every single time he lied? Or did he just ignore it until it went away - in a sense, was he able to dismiss his conscience? Isn't that a bit sociopathic? Where did he learn such a win at no cost attitude? What does his poor mom think? What are his motives? At this point, why do we care? Who does he think will trust him in the future? And what in the world will he tell his children? How will he teach his own kids not to lie? Surely, not by example. How can he control their thoughts of him or keep them from ever seeing the interview clips? And those are just the tip of my questions. I could go on and on . . . . But I won't. In other sports news, boy it's been a big week, (Manti Te'o's confusing fake girlfriend debacle), I think that anyone who has a three year internet dating relationship, that hasn't turned into a personal relationship in those years, is pretty questionable. How can that be? Just more questions! On to Friday Finds: I usually like to make my own protein smoothies but sometimes it's not always feasible. One day this week was such a time. Therefore, I got a pre-made Bolthouse Farms Mango Protein Plus Protein shake. I did not have high expectations. I'm the first to admit when I am wrong and this was such a time. This was really good and filling! It has 190 calories with 16 grams of protein. The sugar was a little high for my liking at 27 grams but it just made me more mindful the rest of the day to watch the sugar. In a pinch, this is a good option.
I liked the number on my heart rate monitor/calorie counter following one of my interval classes. It's a great example of how we continue burning calories after doing HIIT training!
I saw this this week and liked it. I intend to make sure I follow it during the upcoming long weekend!
The excitement is brewing around here for Sunday's game!
My next post will be some not so guilty good eats for the game!
Enjoy your Friday!!
Any new thoughts on Lance? I teased the Husband today to "not be a Lance" when he didn't want to admit to something to do with household chores . . .thought I was being clever. Can I tell you how happy I am to finally see some blue sky today? And you?
 It's a new week folks! A new day and the perfect time to get your Monday Motivation up and going!
My fabulous bootcamp class met me this wet rainy morning and we had a great workout . . . in a Parking Lot! Just goes to show you can exercise anywhere!
If you are looking for something new to try today or this week I've got the answer. The great Fitfluential folks shared this workout so I'm here to pass it on to you! This is definitely a no excuses, no equipment required, full body, get your heart rate up kinda thing. It even makes me a little scared - I mean a whole minute of burpees? That's quite a challenge.
Let me know how you survived! I'll check in later and tell you how I did!
How do you begin your Monday? Are you looking at a great new week?
It's Wednesday . . . Hump Day. I taught a couple of group fitness classes today and I could tell that some of the peeps needed some motivation to get them over the "Hump" today.
If that's what you are feeling today this is for you! Let's all get over the mid-week Hump and finish the week strong! You can do it . . . just get out there. Take the first step and you are half way there!
Happy Wednesday!
How do you get over the Hump day?
 It's Monday and time for a little motivation. Some days I have more energy than others . . . don't we all? I can usually pinpoint it to whether I had a decent night's sleep, ate good stuff or had some junk thrown in, worked out or exercised, or felt beaten down by my boys! Sometimes I think we just need a little voice in our ear to get us back in the game or back on the wagon.
Over the weekend I had someone tell me they really needed to get back to exercising. They said they knew they would feel better, etc. That got me to thinking about why we often put ourselves on the bottom of the priority list. Why is it that we will take better care of our homes, our car, our laundry, than we do ourselves? We make sure we get the beds made, the house clean, the dishes out of the sink before we get to the gym or take a walk. No one else can put YOU on top of the priority list. I have a sticky note on my computer that my boys make fun of. It says, "Don't just prioritize your schedule - schedule your priorities!" Take that as my challenge for the week. Schedule Yourself! The dishes can wait . . .
Speaking of challenges, how have you been doing on the Seven Day Stretch? It ends tomorrow! Finish strong! I want to hear about it later in the week . . .
If you need a little motivation for stretching, "People who stretched lower body muscles for 30 minutes immediately improved balance by 11 percent afterward, a study in The Journal of Strength and Conditioning Research reveals. Loosening up muscles weakens the contraction response, which caused the teeter-totter effect that can lead to a fall, researchers say."
credit: Self Magazine, May 2012.
HAVE A GREAT MONDAY! HOPE YOU ARE MOTIVATED FOR A GREAT WEEK!
Giveaway coming later this week - stay tuned . . .
What takes away from your energy? What gives you a boost?
I was planning on posting an entirely different post for today. However, I really didn't have the time and to be honest my head is so clogged up I can't think clearly enough for any intelligent research or insight. Here's to hoping tomorrow is a better day . . . with less pollen and gunk in the air, and in my head! So, I've been saving some motivational type quotes and posters and waiting to share them. What better time then on a Monday when most folks are feeling the Monday drags . . . here's to getting off our rumps and giving it our all . . . let me know your favorite! I hope something speaks to you today! Have a great, motivated Monday!
What gets you motivated? Have you ever been so stuffed up that if you use a neti pot it comes out your eyes? eeeuuuhhh. TMI I know!
 No, this is obviously not me (the blonde hair) but I would be this excited about all those workout pants! This is definatley a Non-Blog blog and I will tell you why. I don't just get here and spout out all sorts of blogging stuff to you all. I have been following lots of fit bloggers lately and I'm not sure where they find the time and energy to post several times a week AND some 2 - 3 times a day! I'm not sure anyone wants to hear all that much from me, that I have that much to say and that you have that much time to read it all! So, I try to chat when there's something on my mind, a question I have had or something has come up in a class or an area I have researched. It's been pretty quiet this week, as you can tell.
On Monday I was thinking of motivation, which lead me to think about all of the "fit friends" I have and what they do so keep it fresh, tips they follow and what they do to stay fit (other than work their booties off!). I came across an article that supports something I do ALL the time (that I always think of as bad) as a habit of fit people. It's really easy and for all of you who know me and see me daily can attest - I really do this! (Nevermind that I really DO have "real" clothes in my closet! Maybe I just want to save them for later. . .
FIRST TIP OF FIT FOLKS:
PUT ON YOUR WORKOUT CLOTHES!
If you want to establish good habits and really want to be a fit person it all starts with one easy step: Getting dressed in your workout clothes! This works for me EVERY day - and especially on those days I'm just not too motivated to really work out. I know if I put the clothes on at some point during the day they will be put to use. It is much easier to do your "high kicks" in the kitchen, or work on new exercise moves in front of your family if you are in appropriate exercise clothes.
I did read that some people actually sleep in their workout clothes. I don't really practice this one, but I tell you, if I were planning on an early morning run, especially in the dark winter, you bet I'd get to bed in my workout clothes! So, if you are an early morning exerciser and the act of actually dressing that early is derailing your exercise, then this tip might just salvage your workout.
Sometimes life does get in the way and your normal workout routine just cannot happen. Last week I had jury duty. I SAT on my bottom from 8:00 am until 5:00 pm when I was gloriously released from duty. When I got home I was more tired than I would have been had I lead THREE classes in a row! It would have been so easy to just plop on the couch and continue sitting! But, I couldn't wait to change into comfortable clothes and once changed I found that a little yoga would really help stretch out all the kinks from so much sitting. Therefore, by just changing clothes I was motivated to move around and think about my body. So, even on those days when it's not easy to find the perfect time to work out, when you have the best of intentions but get distracted with carpools, meetings, planning dinner, returning emails, and life in general, try putting on your workout clothes. I promise it truly helps keep your body and your workout on your mind. It's an easy first step.For me, the problem is making myself change into "real" clothes. . . It's pretty bad when I actually DO change and my family asks me if I'm going out somewhere. I will try to work on that one.
What tips do you have?
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