I had to do a video for the fitness challenge I'm doing, and I wanted to share the video with you. It's just a little insight into the work I'm doing on the inside.
Monday, April 29, 2013
Tuesday, February 26, 2013
Taking a challenge
I keep on talking about eating better and working out on a regular basis, but for many years that's all it's been - just talk.
A few weeks ago I saw an ad in my local newspaper for a weight loss and fitness competition hosted by a produce store. I filled out an entry form and crossed my fingers that I would be chosen as one of the 13 contestants. They had close to 300 entries, and I was fortunate enough to be chosen!
I almost dropped out before the challenge even started when I realized that I would have to have a before picture taken in just a sports bra and shorts! But I decided that it might just be the motivation that I need.
So, this past weekend, I met the 12 other challengers, had the dreaded before photo taken and learned all about the 13 week challenge.
Some of the things I like about this challenge are:
- it's sponsored by a produce store
- it's very health focused
- it's not just about pounds lost, it's also about muscle gained and bone density improvements
I've decided that I'm going to focus on what I'm adding to my diet, not on what I'm taking away. I'm adding fruits, I'm adding vegetables, I'm adding healthy foods. I'm adding so much that there isn't room for the junk.
I'm also attempting to work out 5 days a week, alternating weight training with cardio. Consistency with my workout will be difficult.
Today I attended a training event for work, and it was tough. I watched other people drinking my favourite soft-drink (Coke), eating brownies, and enjoying lots of other treats. The sound of the Coke can opening is probably the most appealing sound in the world. But I was able to ignore it thanks to the after photo looming over my head in 13 weeks. Hopefully in 13 weeks, I'll develop some good new eating habits.
If you want to follow my progress, I'll be blogging once a week on the challenge's web site - http://www.kinsgreenfighters.com/. I have some big goals, so wish me luck!
A few weeks ago I saw an ad in my local newspaper for a weight loss and fitness competition hosted by a produce store. I filled out an entry form and crossed my fingers that I would be chosen as one of the 13 contestants. They had close to 300 entries, and I was fortunate enough to be chosen!
I almost dropped out before the challenge even started when I realized that I would have to have a before picture taken in just a sports bra and shorts! But I decided that it might just be the motivation that I need.
So, this past weekend, I met the 12 other challengers, had the dreaded before photo taken and learned all about the 13 week challenge.
Some of the things I like about this challenge are:
- it's sponsored by a produce store
- it's very health focused
- it's not just about pounds lost, it's also about muscle gained and bone density improvements
I've decided that I'm going to focus on what I'm adding to my diet, not on what I'm taking away. I'm adding fruits, I'm adding vegetables, I'm adding healthy foods. I'm adding so much that there isn't room for the junk.
I'm also attempting to work out 5 days a week, alternating weight training with cardio. Consistency with my workout will be difficult.
Today I attended a training event for work, and it was tough. I watched other people drinking my favourite soft-drink (Coke), eating brownies, and enjoying lots of other treats. The sound of the Coke can opening is probably the most appealing sound in the world. But I was able to ignore it thanks to the after photo looming over my head in 13 weeks. Hopefully in 13 weeks, I'll develop some good new eating habits.
If you want to follow my progress, I'll be blogging once a week on the challenge's web site - http://www.kinsgreenfighters.com/. I have some big goals, so wish me luck!
Sunday, February 03, 2013
Can you cure depression with food and vitamins?
Check out this video - Andrew Saul Discusses Natural Ways to Combat Depression
I'm usually very skeptical, but I have recently made some big dietary changes and plan on looking into this area further.
What are your thought on this subject?
I'm usually very skeptical, but I have recently made some big dietary changes and plan on looking into this area further.
What are your thought on this subject?
Saturday, December 15, 2012
Elementary school massacre
It was hard not to just sit and cry yesterday when I heard the news of those poor children. This morning I read a blog post that really spoke to the issue better than I ever could and I would like to share it with you.
Please read this excellent post here:
seetheconnection.com/2012/12/14/whats-wrong-with-the-world/
Please read this excellent post here:
seetheconnection.com/2012/12/14/whats-wrong-with-the-world/
Sunday, November 25, 2012
Guest Post - Alex Kerwin
Natural Treatments for Depression
Depression can make a person feel hopeless and think
that things will never get better. This not true, as the condition is easily
treatable with medication and talk therapy. Lifestyle changes such as adding
more exercise and avoiding negative thought patterns can make a big difference.
Other natural methods of fighting depression are outlined below.
Create a Routine
The chaos of depression can take away the structure of days and give the feeling of being in a rut. Creating a simple, easy to follow routine may give a feeling of accomplishment and help a person regain a sense of control.
Meet Daily Goals
Setting goals with small tasks, such as making the bed or washing the dishes, can begin to push a person forward out of depression. If possible, it is best to continue with job responsibilities or do some volunteer work to keep the mind occupied.
Eat a Healthy Diet and Exercise
While there are no foods that will cure depression, eating healthier can help the body and mind cope with the condition. Spinach, tuna, avocado and salmon are high in folic acid and omega-3 fatty acids, both of which may ease the symptoms of depression. Short, brisk walks each day will release endorphins, which are natural mood-lifters.
Get Proper Sleep
Depression can interfere with a normal sleep cycle, making a person feel very tired and increasing the symptoms of the disorder. Going to sleep and awaking at the same time every day, along with removing all distractions from the bedroom, can improve sleep over time.
Have Fun New Experiences
Although it may be very difficult, going out and having new experiences can help lift depression. Volunteering, learning a new language, taking classes or even reading a book can change the dopamine level in the brain, leading to feelings of enjoyment and pleasure.
Change Thought Patterns
The biggest battle during depression is adjusting patterns of thought to be less negative. Logic is the best natural treatment, as it helps a person see a life situation in a more realistic light. It takes time and practice to defeat negative thought patterns, but it will eventually become second nature to not let them take over.
Use Caution with Supplements
Folic acid, fish oil and SAMe have been shown to improve depression symptoms in some people, but further research is required before declaring it a sure thing. It is always best to check with a doctor before starting a supplement to treat depression, especially if a person is already taking antidepressant medication.
Create a Routine
The chaos of depression can take away the structure of days and give the feeling of being in a rut. Creating a simple, easy to follow routine may give a feeling of accomplishment and help a person regain a sense of control.
Meet Daily Goals
Setting goals with small tasks, such as making the bed or washing the dishes, can begin to push a person forward out of depression. If possible, it is best to continue with job responsibilities or do some volunteer work to keep the mind occupied.
Eat a Healthy Diet and Exercise
While there are no foods that will cure depression, eating healthier can help the body and mind cope with the condition. Spinach, tuna, avocado and salmon are high in folic acid and omega-3 fatty acids, both of which may ease the symptoms of depression. Short, brisk walks each day will release endorphins, which are natural mood-lifters.
Get Proper Sleep
Depression can interfere with a normal sleep cycle, making a person feel very tired and increasing the symptoms of the disorder. Going to sleep and awaking at the same time every day, along with removing all distractions from the bedroom, can improve sleep over time.
Have Fun New Experiences
Although it may be very difficult, going out and having new experiences can help lift depression. Volunteering, learning a new language, taking classes or even reading a book can change the dopamine level in the brain, leading to feelings of enjoyment and pleasure.
Change Thought Patterns
The biggest battle during depression is adjusting patterns of thought to be less negative. Logic is the best natural treatment, as it helps a person see a life situation in a more realistic light. It takes time and practice to defeat negative thought patterns, but it will eventually become second nature to not let them take over.
Use Caution with Supplements
Folic acid, fish oil and SAMe have been shown to improve depression symptoms in some people, but further research is required before declaring it a sure thing. It is always best to check with a doctor before starting a supplement to treat depression, especially if a person is already taking antidepressant medication.
Written By: Alex Kerwin is a freelance writer from
Michigan. He works closely with drug
rehab programs helping people struggling with
addiction.
Tuesday, July 17, 2012
Being Sedentary Makes me Depressed
Just over a week ago I took a tumble on my mountain bike. I
flew over the handlebars and landed on lots of rocks. Then my bike landed on
top of me. I pulled myself together, dusted myself off and rode my bike to the
bottom of the mountain. Then I sat and took stock of my injuries. I imagine I
was in a bit of shock, because I was shaking, my ribs where tender and it hurt
to breath. I decided to call it a day.
The next day was so much worse! Every breath hurt and every
movement hurt my left side. But I was a trooper, and tried to ignore the pain
and go to work and be a mom. After three days the pain was so much that I went
to see a doctor for some pain medicine. I didn’t think there would be much the
doctor could do – bruised ribs or broken ribs are healed the same way, with
time and rest. And although there wasn’t much she could do, she did send me for
x-rays and I learned the details of the damage I did.
I have a contusion on my lung (basically a bruise) and a few
fractured ribs. Time and rest along with pain killers and anti-inflammatory
pills are what I need. So I’m trying.
I have to be honest, resting is so boring! Being confined to
a reclined position makes me feel tired and depressed. Every time I see a
Facebook post that a friend is out riding her mountain bike, I was to cry in
jealousy. It is unfair and it makes me angry and sad.
The doctor says it will take 4 – 6 weeks to heal, but that I
should be careful because if I go out with a fracture not fully healed and do
something that pulls it and tears it apart, it will take an extra long time to
heal.
So I need to rest and can’t push myself too soon or it will
take longer to heal and I’ll just have to rest more. So bottom line, I need to
rest.
My biggest concern is depression. Sitting around, not doing
much of anything makes me depressed. I feel sorry for myself, which isn’t
healthy mentally, I miss the endorphins created by exercise, and I miss the
social interactions I get through mountain biking or Taekwondo.
So, I need some help keeping myself in a good mental space
while I’m resting. What tips do you have for fighting depression when you are
forced to rest for an illness or injury? What can I do?
Wednesday, June 20, 2012
Getting out of your comfort zone
Do you think there is any truth to the idea that getting out of your comfort zone is good for you? I'm always pushing myself outside of my comfort zone and to be honest, it's getting exhausting.
Last weekend I went to a mountain biking camp. I spent most of the time sure I was going to kill or injure myself! I pushed myself to go faster down the steep mountain, and learned lots of new skills that I need to keep practicing. In the end, it was exhilarating!
I also push myself out of my comfort zone on a regular basis through Taekwondo. I am constantly learning new kicks, blocks, and more. It's difficult to be constantly learning. Some days I want to go back to white belt just so I can feel like I'm at the head of the class!
I am also fortunate to have a job that is enjoyable and challenging.
Do you push yourself out of your comfort zone? When you do, does it benefit your mental health or just exhaust you? What are some positive ways we can all challenge ourselves in a way that allows us to grow?
Last weekend I went to a mountain biking camp. I spent most of the time sure I was going to kill or injure myself! I pushed myself to go faster down the steep mountain, and learned lots of new skills that I need to keep practicing. In the end, it was exhilarating!
I also push myself out of my comfort zone on a regular basis through Taekwondo. I am constantly learning new kicks, blocks, and more. It's difficult to be constantly learning. Some days I want to go back to white belt just so I can feel like I'm at the head of the class!
I am also fortunate to have a job that is enjoyable and challenging.
Do you push yourself out of your comfort zone? When you do, does it benefit your mental health or just exhaust you? What are some positive ways we can all challenge ourselves in a way that allows us to grow?
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