Recovery Time: BBQ Reset

I hope everyone had a safe and happy 4th of July. When it comes to this particular holiday, it is as synonymous with BBQ’s and picnics as it is with independence and fireworks.

BBQ blurb-bbqAnymore, the average person has at least 2 large social events to attend where there will be a parade of and virtual smorgasbord of hot-dogs, hamburgers, sweet and saucy meats of all kinds, potato salad, pies, cakes and cookies (possibly in the shape of liberty bells and flags). That list alone is enough to make most tummies grumble with hunger but on to my point.

Chances are you didn’t eat the best or exercise the most over the last four days.
Don’t beat yourself up over it if that’s the case, it’s fine, actually this is closer to how it’s supposed to go in life. There is absolutely no reason why you can indulge at times when it comes to the foods you love… as long as it doesn’t kick off or restart a bad habit.

Don’t let a couple of days of indulgence turn into two weeks of indulgence.
There are some easy ways to rest the clock when it comes to eating.

Water, being numero uno.

After all the soda, tea, beer, lemonade, etc. Getting back into the swing of making water your main beverage will go a long way.

The protein and veggie mix.

Everyone has a high protein and veggie meal that they like even if they don’t consider it a “protein and veggie” meal. Mine would be Steak with spinach and/or asparagus. Toss in a slice of watermelon for that sweet fix and you won’t feel like you’re missing out or eating healthy.

Sleep, sleep, sleep.

Sleep, it’s the one thing most of us are most likely to skimp on instead of indulge in.Sleeping-woman

Getting a good nights sleep will make a lot of things easier. You won’t be up late enough to get the night time munchies. When you wake up rested, you are more likely to get up earlier and have time to pack your lunch. Even if you don’t pack, a clear, well rested mind makes better decisions than a groggy one.

These are just a few things on a long list of options.

Again, I hope you guys and gals had a wonderful holiday. I’ll see you again soon.


Rest Day

Rest day you say… why would we want to do that?

Many fitness junkies find the idea of taking a day off as an evil ploy meant to help us fall off track and regain all those little things (like pounds and inches) we were trying to get rid of. Whatever your reason for working out, walking, hiking, biking, skating or skiing we all need a day off sometimes.

But I’m just seeing progress!

That’s the one that gets me. Once the clothes start fitting again and the scale is no longer my mortal enemy I want to push forward harder and faster! I want to get to the next achievement and the next goal and a rest day seems like a waste of time…. But it’s not.

Rest days are actually implemented in many professional training plantumblr_mqxqxmeLc91s2djdgo1_500s, even those of Olympic athletes, in order to allow the body time to recuperate. As we work out and exercise, we place greater strain on our muscles, tendons, ligaments, bones and joints. (especially us couch potatoes new to this whole moving on a regular basis. When a person
goes from 3500 steps a day 10 over 10,000 there’s bound to be a “body learning curve”) Our immune system is activated when there are muscle tears or joint strains, but if the body doesn’t come out of continual practice, this system doesn’t have the time to catch up and start patching everything back together.

If you decide to not have a rest day, you run a greater risk of injury. Say you take part in a high-impact sport such as running; running puts stress on your joints and lower extremities to a level that has the ability to crack bones and tighten muscles. When you don’t take a day off here and there, your tight calf muscles or tendons of the feet can lead to bone spurs, shin splints, muscle tears, tendon shearing and so much more. Also, when the immune system is responding, it floods overworked areas with fluid to help cushion those areas. While this is admirable, the problem lies in the fact that fluid retention can alter the proper movement of joints and create further injury. Thus, by taking a day off, you’re not only allowing your immune system to help “fix” you, but you’re also keeping it from hurting you.

So in short, don’t overdo it in your quest to get it done. Be kind to your body and it’ll be kind to you!

*Some info from


I’m loving this thing! I admit, when they first came out I thought they were another pointless gimmicky gadget. I’ve never been so happy to be wrong. In a matter of days I’ve fallen in love with a little device about the size of small watch that tells me everything from how long (and how well) I slept to how many steps and flights of stairs I’ve done for the day. It reminds me to move, it monitors my heart rate, and it’s a great little wondrous thing!


I chose the CHARGE HR (pictured in purple above) which I consider the upper middle class of the available FitBit devices since it has five types “below” it and two “above” it when it comes to price and function. This device syncs up with Lose It (which is a major plus for me) and I find all of the associated apps and computer interfaces very user friendly.

Bottom line – Was it $149 dollars well spent?

I say yes. We live in a world where spending money on makeup, concert tickets, video games, happy hour, a sale at Macy’s and out to eat food is more acceptable than dropping some cash on something that helps you improve your health. Leaving something like this to be frowned upon, laughed at or both.stay well

The same people that were cool when I told them that I spent $300 on clothing last fall (because I had “outgrown” most of my wardrobe) blanched when I gave the price of this device… funny how that works. The same crowd that says they can’t afford a FitBit spend $40-$60 dollars a week on fast food that doesn’t even feed them all day.

Beware the saboteurs they live in every corner.

I say this because just as if you’d made a life change for the worst… like smoking crack, obsessive gambling or selling drugs your friends will alter and shift when you make a life change for the better as well. Change is change and not everybody is on board with that. By nature, most humans abhor change and rile against it. That’s one of the many reasons why making a positive change is so difficult, that and the fact that bad habits tend to be easier.

avoid tv foodsMicrowaving fish sticks and tater tots is infinitely more simple than chopping up veggies and roasting chicken.

But your easy will come. It will just come in a different form. It’ll become easier to show off those arms, it’ll be easier to find and wear a swimsuit, It’ll be easier to get fitted for a tux for that family members wedding, it’ll be easier to strut around in that cocktail dress, it’ll be easier to climb those stairs, it’ll be easier to keep up with that sporty friend that’s always hiking, biking, climbing, etc. (You know that one you’ve always secretly admired but never thought you could hang out much with… well now you can.) It’ll be easier to just exist.  Carrying extra weight is not the end all of end alls but it can make living life more difficult (airplane seats, roller-coaster rides, paying 2-3 extra dollars per shirt because of the larger size, pool parties, group photos…. the list goes on, but it ends at just the overall feeling of being uncomfortable in your own skin.)

Let’s all give positive change a chance so we can love the skin we’re in.

What Does Work

Some information Taken from an article on

superfoods What  DOES  work for weight loss?

 Well, that is a bit of a complicated question, given that we are all different and enter our weight loss journeys from different starting points but there are a few things that tend to work across the board:

Portion control: Eating a healthy meal doesn’t mean you can stop paying attention to  how much you are eating. Invest in a food scale and be sure to measure your portions before serving. Once you get into this practice, you will be able to gauge what you are eating by sight, keeping your calorie intake under control. If you find it hard to get over the mental hurdle of smaller portions, try serving your meals on smaller plates, giving the illusion of more food and making it easier to feel satisfied.

Now I’m not much into weighing food on a scale but this makes a lot of sense. Just because you are eating grilled chicken and wholegrain pasta does not mean you can have three helpings. Yes, technically, you can but it’s not going to help you toward your goal. Don’t use healthy as a reason to gorge yourself.

Eat more fiber and protein: Fiber and protein are wonderful weight loss helpers. They fill you up quickly and both help you to stay feeling fuller, longer. They slow digestion which helps regulate your blood sugar levels, preventing the need/desire for those afternoon trips to the office vending machine.

This has been so very very true for me over the last two months and over 15 pounds lost. I took a lot of carbs out of my diet and replaced them with nutritionally dense sources of protein and fiber. (Think Black Beans, Broccoli, Lentils, Eggs, Salmon, Nuts and Brussels Sprouts) Also adding flaxseeds to your diet is a great thing as well. You can slip this tasteless additive into almost anything (sauces, stews, smoothies, etc.) and never know it… I do this to my family all the time. ^_^

Eat “real” food:  Try to eat food as close to its natural state as possible. Refined and processed foods offer little in the way of nutritional value. Foods that are labelled as being “low-fat” or “low-calorie” are often loaded with added sugar and additives to make them taste better. Why should you put your body through all of that artificial stuff when you can get whole, fresh foods that taste even better? Stick to the outer aisles at the grocery store: that’s produce, meat and dairy.

I know fish sticks are yummy (I personally used to go in for ten at a time and I love them

Mrs Pauls

Mrs. Paul’s Fish Sticks

with mac and cheese) but from a nutritional standpoint they are absolute garbage! It’s just high calorie, high salt, breaded


Progresso Bread Crumbs… That’s a lot of ingredients for bread crumbs… and 2 kinds of sugar. 

junk with sugar… yes there is sugar in your fish sticks (most processed foods are full of it even when you don’t “taste” it. This isn’t to say you can never have fish sticks just don’t make them a diet staple… and don’t eat them 10 at a time. Your waistline and your arteries will thank you.

Walk This Way

01-walking-for-exercise-stroll-with-friendsHere are 4 excellent reasons to walk taken from an article on Tesco Living

Walking helps you lose weight

You’ll burn around 75 calories simply by walking at 2mph for 30 minutes. Up your speed to 3mph and it’s 99 calories, while 4mph is 150 calories (equivalent to three Jaffa cakes and a jam doughnut!). Work that short walk into your daily routine and you’ll shed the pounds in no time.

I have found this to be very true. Will walking cause you to lose weight like you’re on a fad diet? Absolutely not, (you won’t find “shed 20lbs in thirty days” here) but it can help you lose a healthy amount of weight in a reasonable time frame. I’ve found that number to be up to 2lbs a week if you just make an effort to put one foot in front of the other more than you sit on your duff.

Walking makes you happy

It’s true – exercise boosts your mood. Studies show that a brisk walk is just as effective as antidepressants in mild to moderate cases of depression, releasing feel-good endorphins while reducing stress and anxiety. So for positive mental health, walking’s an absolute must.

Nothing like getting one’s blood moving to boost a mood. You want to up that feel good feeling? Take your walk outside or to a place that makes you happy. Lakes, parks, streams, wooded hikes can all serve as an excellent backdrop for a mood boost!


Walking boosts vitamin D

We all need to get outside more. Many people in the UK are vitamin D deficient, affecting important things like bone health and our immune systems. Walking is the perfect way to enjoy the outdoors while getting your vitamin D fix.

Did I mention getting outside just a moment ago? Yes, I think I did and here’s yet another reason to ditch the desk for breaks and the couch for an evening. Our bodies need sunlight, it’s free, so go soak up your share (use sunscreen when needed… that is sage advice).

Walking strengthens your heart

Reduce your risk of heart disease and stroke by walking regularly. It’s great cardio exercise, lowering levels of LDL (bad) cholesterol while increasing levels of HDL (good) cholesterol. The Stroke Association says that a brisk 30-minute walk every day helps to prevent and control the high blood pressure that causes strokes, reducing the risk by up to 27 percent.  nice tush butt-exercise-change-everything

Almost everyone struggling with more than 25 extra pounds is suffering from something walking can help prevent or ease. Be it high blood pressure, high cholesterol, diabetes, achy joints (yeah those suckers can get achy from lack of use too) or all of the above. Just taking the time to walk more often can improve all of that and as an added bonus, it makes for a nice looking set of legs and a tight tush if you keep it up. ^_^