I’ve been reading Juli Bauer’s blog PaleOMG for a couple years and absolutely love her sarcasm and humor. I’ve tried lots of her recipes and have loved most of them. She’s a young CrossFitter who doesn’t take herself, or remaining strictly paleo, too seriously.

George Bryant is the author of the blog Civilized Caveman. He is a former Marine (once a Marine, always a Marine) who overcame disordered eating and an exercise obsession by learning to cook healthy meals and adopting a paleo lifestyle. Juli and George brought their talnts together in their newest book, The Paleo Kitchen.

About the Book

I had ordered Juli’s first cookbook, OMG That’s Paleo? when it first came out and honestly, I was pretty disappointed. Not in the recipes, but in the quality of the book (thin paper) and the crummy photos (although after attempting to take food photos for this article, I now realize how difficult it is to capture the deliciousness).

That was not the case for The Paleo Kitchen. This is a high-quality book that feels good in your hands, and a gorgeous photo accompanies every recipe.

“Most of the recipes are simple enough for a newbie to follow while the combinations of different flavors will provide enough intrigue for the more experienced cook.”

The book also includes an introduction to the authors and an explanation about the paleo lifestyle. They make recommendations for their top kitchen tools, give tricks for eating out while staying true to paleo, and provide shopping and cooking tips. These tips are good for folks new to paleo and also new to cooking. The Paleo Kitchen is also easy to navigate with a table of contents, an index, and a recipe picture index.

RELATED: The Paleo Mystique: Deciphering “Paleo” Eating

Recipes

The recipes are divided into the following categories:

• Breakfast
• Starters & Snacks
• Soups & Hearty Salads
• Pork Dishes
• Beef Dishes
• Chicken Dishes
• Fish & Seafood Dishes
• Sides
• Refreshing Smoothies & Warming Drinks
• Desserts
• Condiments, Nut Butters, & Nut Milks

Recipes I tried included:

• Fluffy Blueberry Pancakes
• Easy Guacamole
• Four Layer Beef & Bacon Casserole
• Honey Mustard Chicken Thighs
• Bacon Pecan Cabbage
• Honey Lime Roasted Carrots
• Lemon Poppyseed Cookies
• Macadamia Chocolate Chip Cookies
• Individual Apple Crisps
• Tangy BBQ Sauce

Four Layer Beef & Bacon Casserole with cauliflower top layer

This cookbook has enough diversity that there should be something for everyone. Plus, with some remakes on some traditional favorites, these recipes can help those new to paleo with a soft transition. Just because you’re trying to live a healthier lifestyle doesn’t mean you have to give up your favorites.

For example, I love having brinner (breakfast for dinner) occasionally and missed blueberry pancakes. The ones from The Paleo Kitchen are delicious! I did double the recipe and I think this might have thrown off the consistency. The batter was way too thick so I had to add quite a bit more liquid to make them pourable. With that minor change, these pancakes were perfection.

“This is a high-quality book that feels good in your hands, and a gorgeous photo accompanies every recipe.”

For the most part I liked the mains and side dishes more than the desserts. Perhaps this is because I am not a strict follower of paleo and when I do indulge it is usually for some of my mom’s home-baked goodness, but a couple of the desserts I tried just didn’t taste like the real thing. You know what I mean, they tasted too healthy or the texture wasn’t quite right.

RELATED: Paleo Sweets: They Might Be “Healthy” But They Still Might Be a Bad Idea

My Recommendation

Overall, I think this cookbook is good for cooks who are new to the paleo lifestyle or for someone who has been cooking paleo for a while and just wants to try some new flavor combinations. Plus, most of the ingredients are things that are fairly standard in a paleo pantry. The most specialized equipment is an ice cream maker. Most of the recipes are simple enough for a newbie to follow while the combinations of different flavors will provide enough intrigue for the more experienced cook.

“The Paleo Kitchen” is available for $23.37 at Amazon.com.

Bacon Pecan Cabbage Recipe

Would you like to try something from The Paleo Kitchen before investing? Try this Bacon Pecan Cabbage recipe. It’s one of my favorites. It is simple, but absolutely delicious. You can also find some of the cookbook’s recipes on Juli and George’s blogs.

Yield: 4 servings

Ingredients:

• 6 slices bacon, diced
• 2 cloves garlic, minced
• ½ small head red cabbage, thinly sliced
• ½ small head green cabbage, thinly sliced
• ½ teaspoon freshly ground black pepper
• Pinch of coarse sea salt
• ½ cup (60 grams) pecans

Method:

1. In a large sauté pan over medium-high heat, cook the bacon until slightly crispy, then remove and set aside. Leave the rendered fat in the pan.
2. Return the pan with the bacon fat to medium heat and add the minced garlic and thinly sliced cabbage. Sprinkle with the pepper and salt, stir and cook until softened and reduced, about 15 minutes. Be sure to stir it every few minutes so it cooks evenly.
3. When the cabbage is nearly done, toast the pecans in a small skillet over medium heat for 4 to 5 minutes, until they are slightly browned and aromatic.
4. Once the cabbage is done, add the pecans and cooked bacon to the pan with the cabbage and mix well before serving.

The post “The Paleo Kitchen” (Book Review) appeared first on Breaking Muscle.

Not only do you need to be able to help out your loved one as he or she recovers, but you will be better able to deal with the stress and mental exhaustion of the situation if you take care of yourself physically. So, what are some of the things you can do?

For the past two weeks, I’ve been unfortunate enough to spend a lot of time in the ICU and rehab visiting my dad. The experience has made me realize that when you’re surrounded by sick people, you’ve got to figure out ways to keep yourself healthy.

Not only do you need to be able to help out your loved one as he or she recovers, but you will be better able to deal with the stress and mental exhaustion of the situation if you take care of yourself physically. So, what are some of the things you can do?

Wash Your Hands

This sounds basic, but when you’re stressed out of your mind, you can forget to do the small things. Most hospitals have antibacterial gel dispensers mounted on the walls near the elevators and exit doors. I usually avoid these gels because I don’t want to kill my good cooties, but when I’m living in an environment that breeds disease, you can bet I’m taking advantage of the gel pumps.

Bring Your Own Snacks

My mom’s friends were kind enough to visit us in the ICU and bring care packages that included candy. If I hadn’t brought apples and almonds in my purse, it would have been easy to nosh on all that sugar. I’m not saying I didn’t indulge occasionally, but by having better options on hand, I could make better choices.

“[Y]ou will be better able to deal with the stress and mental exhaustion of the situation if you take care of yourself physically.”

Sleep When You Can

I hear similar advice being given to newborn mothers and it’s totally applicable here, too. When your patient is asleep and you’re not talking to doctors, try to catch a nap. I promise that you will not get a full night’s sleep when you’re staying over in the ICU, and you probably won’t sleep well even if you go home for a night. So take your twenty-minute power nap or fall asleep in the waiting room. It’s okay.

RELATED: 5 Tips for Better Sleep and a Healthier Mind and Body

Bring a Book

Technology is great and I use it in most aspects of my life, but it can also dumb us down. A real book can offer an escape, and you won’t have the blue light from your cell phone screen messing with your already compromised ability to sleep.

Get Up and Move

Take the stairs, walk the hallways, or get up and stretch. Just do something. You might not have time for workouts, but you need to make time for some simple movement in your day. You’re going to be hunched over your loved one’s bed or cramped in an uncomfortable chair to sleep. You feeling achy and sore will not help you help your patient.

READ: 11 Sneaky Ways to Move Every Day

Take Time

Take time to meditate, pray, or just get some deep breaths. You will have the opportunity when your family member is out getting scanned or examined. Take three to five minutes to yourself. Finding your center will help you through this.

Ask for Help

You don’t have to do this alone. Find a friend or family member who can come sit with you for a while. Or if a family member is already with your patient, ask a friend to meet you for coffee.

Even if it’s downstairs in the hospital café, you are getting a break and being reassured that you have support. If you don’t have friends or family around, don’t be afraid to talk to the hospital chaplain or a pink lady.

Let Things Go

In my family, I am the laid back one, but by the rest of the world’s standards I am fairly type-A and can be content in my routines. When you’re at the hospital for ten to eighteen hours per day, that schedule goes out the window – and that’s okay.

Do the neighbors really care that I take down my Halloween decorations and put up my Thanksgiving ones on the first day of November? No. And if they do, they have bigger problems than you need to worry about.

“I am an optimistic person the majority of the time, but sometimes life deals you or your loved ones a crap hand, and it’s okay to be pissed about it.”

Make a List

I know this sounds counterintuitive to what I just said about letting things go, but hear me out. Some things still need to get done or at least need to be written down so you can tackle them when the crisis has passed.

Between the lack of sleep, medical jargon, and being in a constant state of worry and grief, I have barely been able to hold a thought in my head. I’m sure there are things I forgot to do last week. Hopefully, none of them were critical. Don’t make the list to drive yourself crazy, but do have a list of important things like paying the mortgage and property taxes.

Practice Patience

This one can be hard. You’re on sensory overload and you’re not getting all of the information you want. Take a few deep breaths and walk away instead of tearing into the nurse. For this one, it’s good to have back up.

During these weeks, there were times when we did not believe my dad was receiving the best care. At those times, my sister and I would take turns questioning the doctors, nurses, and technicians. We would base our turns on whoever was calmer at the time. Remember, you get more bees with honey, and it’s always best to practice kindness.

RELATED: Patience Is a (Training) Virtue

Embrace the Suck

I am an optimistic person the majority of the time, but sometimes life deals you or your loved ones a crap hand, and it’s okay to be pissed about it. I definitely cried, went for an angry run, and questioned how this could be happening.

Take the time to be mad. If you believe in a higher power, it’s okay to question him/her/it and get angry. So cry into your pillow, go spin until your legs want to fall off, and then regroup and come up with a plan on how you’re going to deal with these changes to your life.

Photos courtesy of Shutterstock.

The post Tips for Staying Healthy While Visiting Loved Ones in the Hospital appeared first on Breaking Muscle.

The finish line at the Disney Marathon.

• I never want to be the girl who chases after a boy (literally or figuratively).
• Disney being the happiest place on earth is debatable.
• Shoes matter.

A friend of mine recently posted on his first marathon experience and it got me thinking about what I wish I had known when I first started running. After digging into the memory banks and surveying friends, this is what I came up with.

Buy the Right Running Shoes

I think the first shoes I ran in were some old-model New Balance I bought off the shelf at JCPenney for about thirty bucks. Now, I am not saying you have to drop a lot of money on shoes, but you do need to buy the right shoes for you. 

RELATED: Running Shoes: What You Need to Know to Buy the Right One For You

Take the time to get fitted. Your local running store should be able to figure out what kind of shoe you need (yes, supination and pronation are real things). I’m pretty sure the shoes I ran that first road marathon in were trail shoes that were at least a half-size too small, judging by the condition of my feet at the end. Learn from my mistakes, love your feet, and go get fitted.

My boyfriend’s Nike obsession makes my Saucony collection seem tame. Find the shoes that work for you.

Find the Right Running Socks

Along with finding the right shoe, you’ll need to figure out the right socks for you. This might sound a little crazy, but keeping your feet in good shape is critical for running happy. Experiment on what works for you, but with toe socks, wool socks, two-layered socks, and high-tech fabric socks, you’ve got plenty to choose from.

Figure Out a Breathing Rhythm

When I surveyed my friends about what they wished they knew as a new runner, the most common answer was breathing technique. Again, this is going to be something you play with, but don’t get discouraged, you will find something that works.

For me, it’s a four count in through my nose and a four count out through my mouth. The count does not have to match your footfall, just find a rhythm that works for you. Maybe a four count is too long, so go ahead and try three.

Also, if you’re having difficulty breathing, simply slow down. Listen to your body. If you’re gasping for air, your lungs are telling you they can’t keep up with your legs yet.

Get a Gait Analysis

The second most popular survey answer among my friends was running form. When you go to your local shoe store to be fitted, ask them to do a gait analysis for you, as well. They will watch how you run and then offer some suggestions of corrective measures you can make. Running efficiently can improve your pace and keep you injury free.

“[I]f you’re having difficulty breathing, simply slow down. Listen to your body. If you’re gasping for air, your lungs are telling you they can’t keep up with your legs yet.”

Get a Quality Sports Bra

When you hear people say that all you need to run is a pair of shoes, they are lying. Or these people are male. As a female runner, I promise you’re going to want a sports bra. And I wish I had known from the beginning the impact a quality sports bra can make.

The importance of this issue might be directly related to chest size and I know good sports bras are pricey, but they are worth the investment. A good bra will support you during the run, add comfort to your miles, and prevent your chest from falling quite so far south as you age. So, find something you like and stock up when you find a bargain.

Pay Attention to Lubrication

This one is for runners in humid locations. If those of you in dry areas don’t have this issue, consider yourselves lucky. What we are talking about here is the need for personal lubrication. Now stop being dirty. I’m talking about products like Body Glide

When you’re running, things rub. Bras rub your ribcage, tags rub your waistline, thighs rub each other. It can get ugly folks. And painful – very, very painful. Especially if you’ve been chafed and you don’t know it so you step into the shower and the water hits the spot where your skin used to be. Oh, good God, it will send you through the roof. The good news is you can avoid all that with a little attention to detail before you start your run. 

You Don’t Have to Run Fast Every Time

One of the strongest runners I know (as in consistently qualifies for Boston strong) told me he wished he’d known when he was new that you don’t have to run fast every time. I used to have a neighborhood loop and every day I would run it and try to beat my time from the day before. That constant hard effort sucked out all of the joy of running. By picking new routes and leaving the watch at home, I was able to focus on more than just my pace.

Value Yourself and Your Efforts

As in everything we do, it is important to know you can always ask for help. As new runners we often think we are too slow, not running enough miles, or haven’t done enough races to be considered real athletes. You’ve got to change that way of thinking and realize you are putting in the effort to improve yourselves. 

“By picking new routes and leaving the watch at home, I was able to focus on more than just my pace.”

Along with this acknowledgement, new runners have to realize they are worth the investment. Treat yourself to a monthly massage. I see my massage therapist on a regular basis to keep me running smoothly and injury free (knock on wood).

And don’t be afraid to hire a coach. Just because you’re not training for the Olympics doesn’t mean you don’t have important goals. A coach can not only pass on running knowledge, but also keep you on track and focused.

You Don’t Have to Love Every Run

The last thing I want you new runners to keep in mind is that runners don’t always love running. And that’s okay. Sometimes when people are new to running, they look at their fit friends and their stories of personal records and the elusive runner’s high, and they wonder what they are doing wrong. The answer is absolutely nothing.

Not every run or even every part of one run is going to feel great. Even now there are many days that if I didn’t push through the cruddiness of the first mile, I would never have the opportunity to enjoy the rest of my run. Your body has to warm up and shake itself out. 

RELATED: How to Save Your Runner’s High From Becoming a Runner’s Low

And sometimes runs just suck. Last summer I was doing an easy four-mile loop around my neighborhood. This is a route I do all the time and usually enjoy, but not that evening. My legs felt out of sorts, the air was thick and I felt like I was breathing through a straw, the mosquitos were relentless, and I got into my head about how much this run sucked.

As a new runner, it’s okay to not love every run and it’s okay to want to quit. That is all part of running. And don’t worry, because I guarantee that all of your cool running friends have had sucky runs and wanted to quit at some point, too. Keep pushing through. A good run is just around the corner. Or, if you live in Florida, the good runs will start in late October when the temperatures and humidity drop.

New to running? What questions would you like answered? Please post them to the comments below.

Photo 1 “IMG_4021” by Joseph Brent. Attribution-NonCommercial License.

Photos 3 & 4 courtesy of Shutterstock.

The post 9 Things I Wish I Had Known When I Started Running appeared first on Breaking Muscle.

Make Yourself Visible

If you have even the slightest bit of doubt and are wondering if people can see you, then they can’t. As winter approaches, it’s getting dark earlier and staying dark longer. So, invest in some reflective gear!

 Along with reflective gear, wearing bright colored clothes keeps you visible.

Never Assume You Are Seen

Along these same lines, never assume that drivers can see you. Even as a runner myself, looking out for pedestrians while driving, I have almost clipped runners at intersections who assumed that I saw them. We’ve have always had the distractions of kids and the radio, but now with cell phones and our constant need to feel connected, drivers are more distracted than ever.

In my very unscientific survey of observing drivers while waiting to turn out of my workplace at the end of the day, seven of the eight drivers were actively using their cell phones. I’m not talking about chatting with hands-free devices, but cell phone in hand, looking at the screen, and typing away. That’s some scary stuff.

And it doesn’t matter if you’re in the crosswalk and have right of way. If a person hits you with a car, you can still be lying dead on the ground, no matter how “right” you were. As my dad always told me growing up, “Amy D, you can be right and you can be dead.” Always make eye contact with the driver and wait for them to motion you across.

Run Facing Traffic

One way to keep an eye on cars potentially turning into intersections you are crossing is to run facing traffic. By doing this, cars are more likely to take notice of you and you will be able to determine if someone is going to make a right turn in front of you while keeping your eyes front, instead of having to crane your neck around every time you are crossing a road.

Limit Your Own Distractions

Another way to stay aware of your surroundings is to limit your own distractions. I love running with headphones. There is nothing better than a little Black Eyed Peas to get me going or a podcast to occupy my mind. But if I am going to wear my headphones, I only use one ear bud (tucking the other safely into my sports bra strap) and I have the volume low enough that I can hear what’s going on around me. 

I can’t tell you the number of times I’ve seen runners with headphones blasting decide to go around another runner or a stick in the road and step right in front of a bike or another runner. Your music should be low enough that you can hear your feet hitting the ground and you can hear your breathing. You should also be polite enough to look around before changing your course of direction.

Run With a Buddy

I prefer that everyone run with another human. That way if something happens, the buddy can get help or communicate with emergency services personnel. Your local running store can be a great resource for finding a buddy, so be sure to check out their group run schedules before ruling this option out.

If finding a buddy doesn’t pan out for you, then running with a dog is better than running alone. Granted the dog isn’t going to be able to tell someone you fell down the well (unless it’s Lassie), but dogs are great deterrents to bad guys approaching you.

If you absolutely do not have anyone to run with, tell your roommate, mom, or bestie that you’re leaving for a run and the approximate time you will be back. When you get home, touch base and let them know you’re back safe and sound.

Run with your pooch – It’s good for both of you.

Take Your Phone

Carry your phone with you on your run just in case something goes wonky. This doesn’t have to mean you were attacked or hit by a car or anything else overly serious. But if you’re five miles from home and twist your ankle or last night’s Mexican dinner kicks in, it’s nice to have an alternative route home. 

Run During the Day

An easy way to reduce your risk of injury or being attacked is to run when it is light outside. Even aside from the idea of someone with ill intent approaching you, in the daylight you are less likely to trip and get injured and more likely to be seen by drivers. If your work schedule does not allow you to run in the day, it could be time to invest in a treadmill or gym membership. Or you can incorporate some HIIT training and strength sessions into your schedule and save the outdoor running for your days off.

We Have the Technology

My BFF’s husband likes to go on long bike rides. Before he leaves he turns a tracking device on his phone. This allows his wife to track him on their iPad. If he gets a flat tire or if that blinking dot doesn’t move for a while, she knows right where to go to help him. Just make sure you turn the tracking device off when the ride is over. Otherwise, that’s a little creepy.

There are also apps available that can help keep you safe. One of the ones my students use is bSafe. With a push of a button, this app acts as a siren, records video, alerts authorities, and tells them your GPS location. 

Another great way to stay safe is with Road ID. These identification tags can give your running buddy or emergency services critical information (allergies, emergency contacts, etc.) in times that you are unable to communicate. If you can’t make this investment, carry some form of ID with you at all times.

Be Unpredictable

My next tip might make you feel a bit like a CIA operative – alter your route. Yes, there are definitely random, spur-of-the-moment attacks, but more often than not, the bad guy has been observing an area and looking for patterns. So, mix things up. Even if it’s just running your route backward, that could throw the timing off enough to deter the perpetrator. 

Be a Bad Target

Be more proactive in keeping yourself safe by taking a self-defense course or carrying mace. Even if you never have to use the information you receive at the class, having that knowledge can make you feel more confident and in control. Basically, you’ll look less like an ideal victim for the bad people out there. If you do decide to carry mace, please make sure you know how to use it – and don’t spray it if you’re downwind.

Don’t Jog

And last, but not least, be a runner, not a jogger. I don’t care what your pace is, consider yourself a runner. It’s always the joggers that the folks on Law and Order find dead in the park.

What did I miss? What do you do to stay safe? Please post your ideas in the comments section below. 

Photos 2 & 4 courtesy of Shutterstock.

The post 11 Potentially Life-Saving Tips for Staying Safe While Running appeared first on Breaking Muscle.

Now don’t get me wrong. It is never the victim’s fault when some a$$hole attacks them. I don’t care what she was wearing, I don’t care if she had been drinking all night, and I don’t care if she was walking home alone. It is never the victim’s fault. However, I think it’s a natural reaction when we hear awful stories like this to think, “What would I do if this happened to me?”

Fitness for Survival

And, honestly, I don’t know. I’d like to think I would fight back and be able to run away, but I don’t know. The suspect is supposed to be about 6’3” and attacks from behind.

I am in no way a self-defense expert. I’ve never been in a fight and have only taken a couple self-defense courses. But I do believe that if you are more fit, your chances of getting away will increase. Not necessarily because you can fight an attacker off, but maybe you can get in one good punch and run away.

Or maybe the mental toughness you’ve developed through your training will allow you to keep a clear head and make good decisions. Or maybe you’ll have just got enough lung capacity to scream your lungs out and draw attention to the situation. To me, surviving and escaping situations like this would be the top level of functional fitness.

The phrase functional fitness has been bandied about on a regular basis for the last few years. When I hear people talking about it, they are usually telling stories about how they were able to get up a rope climb or make it over a wall without help during their mud run. Now that’s all hunky-dory, but when I think about functional fitness, I’m thinking about survival situations like those above, as well as stuff I’m doing every day that’s made easier or better by being fit.

Real Life Functional Fitness

While I’m hoping my fitness helps me escape or survive if I’m ever in the terrible position of being attacked, your fitness can come into play in much less serious, more common situations. Here is what I think about when functional fitness is mentioned.

Honestly, I feel a little bad-ass when I’m at PetSmart and I can toss my 45-pound bag of dog food on my shoulder and control my unruly mutt at the same time. I used to struggle carrying the bag to the car. Now it’s not much heavier than the sandbag I train with. This ability to carry heavy stuff also applies when I’m getting home from the grocery store. Sure, I could make two trips from the car to the house, but where is the fun in that?

I am not a mom, but when I watch my friends who are, I can see all sorts of functional fitness coming in to play. One example that sticks in my mind is watching people carry their babies around in the car seat carrier. Oh my goodness, if that is not the most awkward (and functional fitness-requiring) thing, I don’t know what is.

There’s also some functional fitness going on when we play tag with the kids in our lives, push them in swings, and tote around the astounding amount of stuff that creatures weighing in under fifteen pounds apparently need. The soreness I have the morning after toting my three- and five-year-old great-nephews around lets me know that I am squeezing in an unscheduled workout.

Another great place where I see functional fitness happening is the airport. Those track workouts definitely pay off when you’ve got a short connection time and are sprinting across terminals. And this might just be a pet peeve of mine, but it causes me to roll my eyes and let out a sigh when a woman is unable to pick up her own carry-on to stow in the overhead compartment. I understand there are exceptions to the rule – if the person is older, maybe she’s a mother with her arms full of babies, or maybe it’s someone with a shoulder injury. Fine, you can have a pass. Otherwise, pack your bags in a way that allows you to pick it up. If you want to pack more, start training harder. We don’t need men to rescue us from ourselves.

I’m not going to go into a lot of detail here because it will make me blush and my parents make up about 40% of my regular readers, but being fit leads to better sex. Part of it is simply that you are more confident when you are taking care of yourself and treating yourself right. But another part is that increased strength and flexibility allows you to try things you might not be able to do when you’re weak and tight. Ahem.

Joking aside, I consider this last one perhaps the most important. I know, you male readers are like, “What are you talking about? You’ve already mentioned sex. What could be more important?” But after reading this next one all my female readers will be like, “Amen, sister!”

The last functional fitness item I want to talk about is the ability to hover. I thought about the importance of this when I had to use a porta-potty while tailgating last week (Go Gators!). Add this to the list of reasons why you should squat heavy stuff. With my thick quads, I was able to leave all porta-loo surfaces untouched. Hallelujah!

Obviously, the ability to escape and survive a situation like the one first mentioned in this article is the most serious display of functional fitness, but our fitness level comes in to play in all aspects of our day.

How is your fitness impacting your ability to function? Please tell me what you think functional fitness encompasses in the comments section below.

Photos courtesy of Shutterstock.

The post How Being Fit Can Keep You Safe and Improve Your Day appeared first on Breaking Muscle.

Moving Beyond Myself

When we first get started on our fitness journey, it’s easy to get caught up in ourselves. We are making healthy changes in our lives and often for the first time we are making ourselves a priority. That’s great, but at some point we have to think about giving back.

I truly believe that we should give back in all aspects of our lives. The fitness side of our lives shouldn’t be any different. So, now that you’re on the road to health and fitness what can you do to help others reach that point as well? I’ve got some ideas for you.

1. Cheer On Your Teammates

Let’s start easy. One of my favorite ways of giving back is cheering on my teammates. It may sound cheesy, but sincere encouragement can help get someone through a workout. I know when I’m struggling and someone yells out, “Amy, you’ve got this,” it helps me refocus and realize I am capable. Give it a try the next time you’re in a group workout.

2. Be the Team Mom/Dad

If you didn’t know, it’s frickin’ hot in Florida during the summer months. But that heat doesn’t stop the Saturday morning workouts at Body by Boris, where I train. Luckily for us, one of the participants, Free, consistently brings extra gallons of water to share with the class. The generosity and extra hydration keep us pushing through the workout.

Group workouts end happy when we stay well hydrated.

Another group I’m lucky to be part of, Running Man Club, has multiple weekend workouts to choose from. The team mom/dad rotates weekly and one person volunteers to bring a refreshing watermelon for a post-workout treat. As the sweat is running into your eyes during the final tages of a forty-plus mile ride, the thought of that sweet, cold, juicy melon keeps you pedaling.

3. Find Out What You’re Good at and Share Your Gift

My friend Jayme is great at talking and pumping people up. He’s taken his gift of grandiose gab and puts it to good use as he volunteers to emcee for local strongman and CrossFit events. Even if it’s not an official event, members of his gym family will ask him to show up when they are going for a heavy personal record. His hype-man persona helps them lift more than they might without him.

4. Donate or Discount a Membership or Training Plan

If you are a trainer and know someone who wants to change his or her life, but can’t afford a gym membership, donate or discount a membership or write up some training plans he or she can do at home with minimal equipment. Participating in a fitness program shouldn’t be something only for the wealthy. Plus, this act of kindness could turn people into paying clients once their finances improve.

5. Buy a CSA Subscription for Someone in Need

Maybe you know a family that is trying to eat healthier, but they can’t make all the changes they want because they simply can’t afford it. When eating healthy, a big portion of the grocery bill can be the fresh produce. Consider finding a local CSA (community supported agriculture) and purchasing the family a three-, six-, or twelve-month membership.

CSA haul

6. Swap Babysitting Duties

Can’t afford to purchase a gym membership or CSA for someone? No worries. Generosity doesn’t mean you have to spend money. If you’re a parent, then find another parent in the neighborhood to swap babysitting duties with so you can both get your workouts in.

7. Create an Event

My ever-inspiring friend Anna recently created a Facebook event for Women on Okinawa Trails. This event challenged us to run 100 miles on trail before Labor Day. Those who chose to participate sent Anna a nominal entry fee via PayPal. All challenge finishers will receive a window cling to commemorate their accomplishment. All the money left after the window cling purchases will go directly to a local orphanage in Okinawa. With social media and PayPal technology, it is easy to raise money for a cause you believe in.

8. Sponsor Free Monthly Seminars

If you’re a gym owner, sponsor free monthly seminars for members and non-members alike. Body by Boris hosts monthly talks on topics ranging from nutrition to mindfulness and they are open to the community. Everyone benefits from having healthy citizens, even if they aren’t your clients.

Free seminar at Body by Boris on Injury Prevention

9. Run/Walk a Shelter Dog

You can get your exercise while helping a dog in need. Plus, dogs that are exercised regularly are more likely to be adopted into permanent homes.

Look at that face! Now go walk a shelter dog!

10. Donate Your Old Running Shoes

Depending on the organization you choose, your old shoes could go to kids in developing countries or be used to make track and playground surfaces.

11. Volunteer for an Event

Race directors are always looking for people to help. You can man a water table, pass out medals, help with registration, or assist with any number of other things. No experience needed! And if you’re participating in an event, go ahead and pay it forward by thanking the volunteers.

12. Volunteeer for an Organization

There are tons of fitness-related organizations that would love for you to donate your time and talents. The one I volunteer for is Girls on the Run. This non-profit “inspires girls to be joyful, healthy, and confident using a fun, experience-based curriculum that creatively integrates running.”

Find an organization you love and volunteer!

I’m the Program Director for our local council and we are constantly looking for volunteers to coach, serve as running buddies, participate as SoleMates, serve on the board, and help in a ton of other ways. I’m sure your local council could use help, too. With hundreds of councils across the United States and Canada, there’s bound to be one close by.

So, how are you going to give back? I would love to read your suggestions in the comments section.

The post Giving Back: 12 Ways to Pay It Forward in Fitness appeared first on Breaking Muscle.

Why I Threw Out My Scale

With my personality, I can get slightly obsessed with the numbers. There were many days that I would be having a great day thinking I was cute and looking good. Then, I would step on the scale, see a higher number than I thought would appear, and start a tailspin into negative self-talk that had me concluding I was fat and not good enough.

The crazy part was that all of this madness could start from a difference on the scale as little as half a pound. A half-pound! Eight stinking ounces! You know what weighs a half-pound? Water weight, some big bling, or a good bowel movement. Seriously, I know that a half-pound is insignificant, but back in the day I would let that number determine if I was going to have a good or bad day.

10 Signs Your Scale Is Telling You Lies

While I no longer own a scale or worry as much about weight (unless we’re talking deadlifts), I know it can be hard to acknowledge you’re doing the right things on your journey towards health, if the scale isn’t backing you up. Here’s a list of reminders that you are on the right track, even if the scale isn’t budging.

1. Your Dishwasher and Silverware Drawer Look Different

When I was eating more processed foods I had no problem eating a bowl, or three, of cereal for dinner. This led to a dishwasher full of bowls and a silverware drawer devoid of spoons. Now that I’m eating more whole foods, my meals are more balanced and the dishwasher now boasts a mix of plates, bowls, spoons, and forks. It’s almost like I finally grew up.

2. Your Clothes-Drying Rack Is Overflowing

During a week when I’ve skipped workouts, my drying rack can be fairly barren. However, when I’m hitting all my scheduled workouts I have to double up on some of the arms of my drying rack. I love walking into the garage and seeing a full rack. It brings me a sense of accomplishment.

3. You’re Setting Personal Records

Whether it’s your run times dropping or your max snatch increasing, when you are working out consistently, you are bound to set new records.

4. Your Clothes Are Fitting Better

Disappointed with the number on the scale, but you’ve been honest with your nutrition and hitting all your workouts? Go ahead and pull that dress out from the back of the closet and give it a go. You might be surprised. Your belt size could be changing, too, so have a hammer and nail handy just in case you need to add extra holes.

5. You’re Gaining Muscle Definition

If you’ve added strength training into your routine and aren’t seeing a change on the scale, don’t worry. We all know that muscle is denser than fat, so you might be smaller even though you weigh the same. So go ahead, flex your guns and admire your new biceps or stand on your tippy toes and check out your calves. It is okay to be proud of the hard work you are putting in.

6. If You’re Lifting, Your Vascularity Has Increased

That means your veins will be more prominent due to a reduction of subcutaneous fat. This one’s definitely a personal preference as to whether you think this it’s a good or bad thing – but I personally think it’s pretty cool.

7. Your Bank Account Has Grown

This happens because you’re prepping more food and eating more meals at home. Before I realized how important nutrition was, I would eat lunches out with co-workers four or five days per week. Now I do a huge food preparation session on Sundays and pack my lunches almost every day.

Typical work day lunch and snack.

During my food-prep frenzy, I also prepare enough food to cover most of my dinners. This saves me from giving in to Chipotle (mmm, Chipotle) when I’m headed home from the gym at 8:00pm. On average I was spending ten dollars per meal when I ate out. Now, over the course of a week, I save about eighty to a hundred dollars in comparison. That savings gives me a lot of wiggle room to buy some high-quality groceries.

8. You’ve Become More Confident

When you are taking care of yourself you feel better about yourself and like yourself more. This can come through in the way you carry yourself. Maybe you’re walking more erect with your head high and willing to make eye contact with people. Or maybe your confidence comes through in putting yourself first. This could include asking for the office space you deserve or telling someone “no” when you don’t want to do something.

9. Your Social Circle Has Changed

I’ve got great, non-gym friends, but the more time I spend at the gym and working out with the people there, the more those sweat buddies become my fit fam. It makes sense given the similar interest and the fact that everyone is willing to consider a hard workout a fun Friday night out.

10. Other People Are Noticing Changes in You

This could be a change in your attitude or a change in your appearance. When you’re working out regularly, your confidence increases and with all those endorphins bouncing around you’re bound to be a happier person. People will notice, and appreciate, that change.

People will also start to take note of physical changes. When we look in the mirror day after day we can overlook all of the minor changes taking place. But friends and coworkers who aren’t studying us as closely as we do ourselves will notice that your pants are getting a little baggy or that you’re now willing to wear short-sleeved shirts. Go ahead and start practicing accepting compliments now.

The Take-Away

Weighing ourselves as a way to measure progress has been drilled into us for years. While it can be an indicator of a changing body, it does not need to be the sole dictator of our happiness. You have to be honest with yourself about your nutrition and the work you’re putting in, but if you are on point with those factors and not seeing a change in the numbers, don’t let it discourage you or change your self-worth.

Part of our journey towards being healthy is being kind to ourselves. So find another way to measure your progress and embrace the changes you’re making.

Photos 1&4 courtesy of Shutterstock.

The post 10 Signs Your Scale Is Telling You Lies appeared first on Breaking Muscle.

The Good About Squats

To fall in line with the saying and the movie, we will start with the good.

1. You get to go shopping for new luggage!

Why? Because those old saddlebags you’ve been carrying around are going to shrink! No, seriously, when I’m performing squats regularly, my saddlebags disappear. I don’t know where they go and I don’t care. I just know that my side butt is gone!

2a. You will be the proud owner of some new hardware.

Yes, you might have to dust off the mantle, but it will be totally worth it as you start setting new personal records and collecting local age-group awards. Once I started a regular routine of strength training – including air squats, goblet squats, front squats, back squats, you get the idea – my run times started dropping. I should also mention that my actual weekly mileage also went down at this time. So, by running less and getting stronger, I’ve been able to PR in everything from the 5K to the half marathon. This is always a good reminder to me that everything is connected.

Age group award for the local Melon Run.

2b. You’ll have a different view of the guys – or them of you.

As you’re setting your personal records, you’re going to be passing a lot of guys. They don’t mind getting chicked as much when you’re giving them a nice view.

3. You will experience fewer injuries.

2013 was the year of injury for me. Between an unhappy psoas and peroneal tendinitis, my longest relationship with a man last year was with my physical therapist. Sadly, I’m not joking. And you know what the recurring theme was? Weak glutes! My PT prescribed lots of heavy weighted goblet squats and single-leg deadlifts. I’ve continued those exercises and have remained injury free (knock on wood).

The Bad About Squats

Now, this next section could be difficult to read. Don’t get me wrong, I love working out. I love throwing around heavier and heavier weight. I like hitting a new set of numbers with my back squat. But there are some drawbacks. For example, here is the “bad” you might encounter if you squat.

1. Guys will forget about all of your other incredible attributes.

Got a great sense of humor? Better make the jokes about your ass-ets or he’s not listening. Wicked smart? Better turn the chitchat into the physiology of padunkadunks or you’ve lost him. What can I say? Guys lose focus quickly when you’ve got junk in the trunk.

2. You will never find a pair of pants, especially jeans, that fit.

When you find jeans that are generous enough to accommodate your strong thighs and derriere, I can guarantee you will have a gap in the waistband. I don’t think I’ve bought pants in over three years that my seamstress (aka my mom) didn’t have to alter.

Mind the Gap.

3. Seeing your muscular glutes and quads will make guys dumb.

No, seriously, they will say things like, “If we got stranded somewhere I could eat off your ass for weeks.” Really? Is that supposed to be a turn on? Yeah, not quite the panty dropper they were shooting for.

4. You will have to give up smiling for people to believe you.

What? You know you can “never trust a big butt and a smile.” Now be honest, you just sang that line like Bell Biv DeVoe, didn’t you? If you didn’t, I’m betting you’re under thirty.

The Ugly About Squats

And now the hard part, the ugly side of squats. Honestly, there is no ugly part to squats, unless you’ve got poor form. Of course listen to your trainer, but some things to keep in mind when you’re squatting:

• Keep your knees behind your toes.
• Keep your chest up.
• Have your feet slightly wider than shoulder width apart.
• Keep your weight in your heels (you should be able to wiggle your toes).
• Don’t let your knees fall in when you’re squatting. Press your knees out.
• At the top of your squat stand all the way up to stretch your hip flexors.
• Have fun! There are so many squat variations that you can do something new every day. From air squats to pistol squats, find something that challenges you.

So, the big question is what you gonna do with all that ass? I can tell you what I’m going to do with mine – keep on squatting. The heavier the weight, the better.

Photo 1 courtesy of CrossFit Impulse.

The post The Good, Bad, and Ugly About Squats for Female Runners appeared first on Breaking Muscle.

As we start down the road to better health, or even if we’ve been on the road but are now encountering new intersections, furthering our progress can become overwhelming. If you have the mindset “I need to revamp my entire diet” or “I’ve never run a 5K, but my goal is to run Western States 100,” you can feel that there is no end in sight.

In an attempt to help you feel less overwhelmed, I’ve consulted friends and colleagues and asked them to tell me one simple thing you can do to be healthier. While the length of time it takes to create a habit can vary greatly depending on the person or the habit selected, I suggest that you select one of the following tips and stick with it for a month and see what happens.

There are many factors that go into making a person healthy and I’m not going to be able to cover them all. However, for ease of reading, I will be splitting this into three sections – fitness, nutrition, and lifestyle.

Fitness: 1. Commit to Moving Every Day

My wise friend Mary K. pointed out that for someone just getting started the idea of committing to exercise every day might be overwhelming. So instead of telling yourself you have to run for twenty minutes every day, tell yourself that you’re going to walk to the end of your street or walk to discuss something with your co-worker instead of sending that email. It doesn’t matter what you do, just get moving.

Fitness: 2. Find Something You Like to Do

Andrew T lost 160 pounds in the last year and is a big proponent of making sure your chosen exercise is something you enjoy. When he started his weight loss journey he tried walking and running. He stuck with it for a while, but he hated it. After that he found cycling, loved it, and his weight loss has been on a roll ever since.

As a running coach and a recovering endurance junkie, I know that just because I love running, doesn’t mean anyone else needs to. Find your passion and try new things. Maybe hula hooping, pole dancing, or weight lifting is going to be the thing that gets you going.

Andrew prepping for his ride.

Fitness: 3. Go Hard a Few Times Per Week

This tip is intended for those who are already exercising and have plateaued. If you’re new to exercise go ahead and ease yourself into it. If you’ve been at it a while, go ahead and push yourself. Chris “Boris” Marhefka, personal trainer and owner of Body by Boris, encourages us to lift heavy, add sprints to our runs, and challenge ourselves. What are the benefits of going hard? More and more studies are reporting that by increasing your intensity levels, you burn more fat and calories during and after the workout.

Nutrition: 1. Eat Real Food

This was Coach Boris’ top tip. Basically, real food is anything that doesn’t come in a package. You most likely won’t see real foods in commercials or magazine advertisements. Philipp Hagspiel, Head of R&D at Freeletics, elaborated by saying, “Whenever you can’t memorize the list of ingredients of a specific food, do not eat it.” You don’t have to be a nutrition expert, but by keeping the ingredient list short and free of ingredients you can’t pronounce, you are more likely to be eating real foods.

Nutrition: 2. Eliminate Soda, Both Regular and Diet

We all know soda is full of sugar and calories that our bodies don’t need. However, you are not helping yourself if you sub in diet sodas. Not only are diet sodas full of artificial sweeteners, colors, flavors, and chemicals, they might lead to weight gain and diabetes.

I know that when I was starting on my road to healthier eating, my Coke Zero habit was my hardest one to kick. I was definitely addicted and craved my morning can for about two weeks. It helps to have alternatives in mind. These can include herbal teas and fruit-infused water.

Nutrition: 3. Keep a Food Journal

When you first start your journal, you don’t even need to alter what you put in your mouth at all. Simply write down everything you eat. Once you’ve been consistent at keeping your journal for a week or so, go back and look at it. Simply being aware of what you’re eating can lead to better food selections.

When I started keeping my food journal I believed that I was eating one dark chocolate Dove square a day. Um, no. It was more like three or four day on a fairly consistent basis. By journaling I minimized mindless eating.

Your food journal doesn’t have to be fancy – just write everything down.

Another trick with food journaling is to take a picture of everything you eat. You don’t have to post it to social media, it just helps you to be aware of your choices. This photographic evidence helps remind us of what we’ve consumed and can help us keep off unwanted pounds.

Nutrition: 4. Ban High Fructose Corn Syrup and Partially Hydrogenated Oils

Does the idea of switching to real food still seems like too big of a change to make all at once? No problem. Start off by eliminating all foods that contain high fructose corn syrup. After you’ve done that for a month, go ahead and eliminate all foods that contain partially hydrogenated oils. Even though you will still be eating some processed foods, this is a great step to get you started reading nutritional labels.

Nutrition: 5. Drink More Water

We’ve all heard that water is important, but some of us still might not know why. Water is vital for absolutely every bodily function. Plus, it can help you control your appetite and keep your skin looking good. According to the Mayo Clinic, men need approximately three liters of water per day, while women should consume 2.2 liters.

Nutrition: 6. Prep Some Meals for Week Each Sunday

Patrick Gallagher, certified running coach, high school teacher, and Thunder Rock 100 Miler finisher, preps all of his lunches on Sundays because he knows that makes it easier to make good food choices throughout the week. By spending a few hours in the kitchen on Sunday you can save time throughout the week and avoid the fast-food temptation.

Typical Sunday meal prep.

Lifestyle: 1. Build a Network of Positive People Who Love What You Do

Are your family and friends not on the same page with you when it comes to getting fit? That’s okay! While you are searching for your real-life community, you can build your own virtual community online and with social media. Find blogs you like, Skype with a friend who lives halfway around the world that relates to your journey, follow people on Instagram that you find inspirational. Use the fact that we are constantly connected to your advantage.

Lifestyle: 2. Be Honest With Yourself and Forgive Yourself

My friend Jamie is on his own health journey and when I sent out a request for some words of wisdom Jamie replied, “Know your limits and how much you can push them, recognize excuses as excuses, confront challenges realistically, know what you’re getting into, and most importantly, keep clear in your mind why you’re doing it.”

Besides thinking that Jamie could be writing this post, this was a great reminder to me to respect the person I see in the mirror. I remind myself every day that I am choosing to make these healthy lifestyle choices to improve my quality of life. You’ve got to put yourself first in this journey. It’s okay to fall, just make sure you get back up!

Lifestyle: 3. Visit a Mental Health Professional

No, going to talk to someone doesn’t make you crazy or weak. Talking to a professional even when things are going smoothly can provide you with coping techniques and an outlet for the times when things get messy. As my friend Jason reminded me, “You don’t only go to the dentist when your teeth are about to fall out, right?” A little preventative maintenance can go a long way. The Mayo Clinic has some tips on finding the right mental health professional.

Lifestyle: 4. Meditate for Five Minutes Every Day

All of us are busy and we can’t slow the world down. Luckily, we can slow ourselves down. Besides finding our zen and not flying into fits of road rage, taking the time to meditate can increase our immunity and lower our blood pressure. Read this article for more on how to get started with a simple and short meditation.

Lifestyle: 5. Practice Positive Self Talk

While you can excuse yourself from social situations filled with party poopers and escape to your cubicle to avoid Negative Nancys at work, you are stuck with one person – yourself. We are our own harshest critics and the way we talk to ourselves can cause lasting damage. If we tell ourselves we can’t do something or that we are a terrible person for eating that brownie, we are limiting who we can truly be.

Running coach Patrick Gallagher reminds us to talk to ourselves the way we would talk to our friends. We would never tell a friend what a loser she because she didn’t set a record on her last 5K and we shouldn’t beat ourselves up either.

Lifestyle: 6. Practice an Attitude of Gratitude

There are different ways to show your gratitude. You can keep a journal or you can give thanks in your nightly prayers. Find something that works for you. I keep a journal by my bed and jot down three to five things before falling asleep. Sometimes I am grateful for the fantastic things that happened to me that day and sometimes I’m grateful that a cruddy day is coming to an end. No matter how bad your day is, there is always something to be thankful for.

And not only will being grateful improve your relationships, it also improves your physical and psychological well-being. Plus, it just feels good!

As you begin your healthy life journey, don’t be scared. You don’t have to do everything all at once. You will be more successful and able to maintain your success if you start with some baby steps. We all know that while slow and steady might not win the race, it dang sure gets us to the finish line.

Find one thing from this list to focus on and go for it. Whatever you choose stick with it and then take another step towards your healthy future.

Photos 1 & 5 courtesy of Shutterstock.

The post Want to Be Healthier? Pick One of These Simple Tips appeared first on Breaking Muscle.

I’ve got the absolute best bestie I could imagine. She changed my locks when I dated a sociopath, is always willing to get ice cream or martinis when the need arises, and supports and encourages me to follow my dreams with some amazing brainstorming sessions. Plus, she’s the funniest, smartest person I know. But you know what? Even with all that she can’t fill every friendship need I’ve got. And she shouldn’t have to.

WOOT runs the world.

The Acceptance of Sole Sisters

Some of the most important relationships I’ve had started with a run. As a former military spouse, there was a period of time where my life was pretty steadily changing. We had seven moves over a five-year period, including two overseas. I can honestly say that the majority of the lifelong friends I made during those transitions were my running buddies. I can be slightly socially awkward, but put me in a group where we all love to run and my nerves are put to ease. By creating friendships with other runners (this also works for gym rats, cyclists, CrossFitters, etc.) you are guaranteed at least one common interest.

Besides the promise of meeting new people with similar interests, running girlfriends bring a lot to the table. My sole sisters know exactly how nasty I am and they don’t care. They’ve seen me dripping with sweat, spitting a loogie, and blowing a snot rocket. They’ve been witness to pit stops behind trees, cars, and dumpsters, and have smelled me when I forgot my deodorant. I’ve literally tested all of the senses of my running partners and they stay by my side, albeit sometimes upwind. I’m sure part of it is simply a shared camaraderie, but another part is just pure acceptance.

Staying classy at the Portland Marathon.

The Assistance of Sole Sisters

Another great thing about the right running partner or group is that they help push you when otherwise you might have become complacent. When I moved to England, I was pretty sure the one marathon I had completed would be my only one. Then I met Mandy. Her pure love of running and the sincere kindness that oozes out of her changed my mind. In my time there I ran the London, Disney, and Edinburgh marathons, mostly so I could log training miles with Mandy.

An extra bonus if you happen to pair up with a local when living overseas is that he or she can help you with the language. I am well aware that English is spoken in England, but trust me it’s different. Mandy blushed enough for the both of us when I told her I used a “fanny pack” in front of a group of children. Don’t know what fanny pack means in the UK? Go ahead and Google it! Oh my!

Shared Suffering

My running partners have also provided council. Deep, raw conversations seem to flow on long runs when we are all suffering together. I was surprised by divorce while living 10,000 miles away from family and my running girlfriends got me though. Our first run after I learned the news was about four hours after I made the discovery and my girlfriends surrounded me as I ran angrily and silently while tears streamed down my face. Few words were spoken, but I was flooded with understanding and assurance that I would be okay.

As time went by and more runs followed, my sole sisters comforted me as I wailed and consoled me when I didn’t understand how it could happen. I can honestly say that my core group of Women on Okinawa Trails (WOOT) helped me come through my divorce a stronger person.

The Best Memories Come From the Craziest Ideas.

What Binds Sweat Sisters Together

My WOOT women get me to travel places and try things I wouldn’t think of on my own, especially Anna. I sincerely hope that everyone has an Anna in their life. She’s the kind of friend that suggests something outlandish and everyone in the group agrees without hesitation.

A trail marathon in Mongolia? Sure, why not? (Anna actually ran the 100K, the rest of us thought 42km was enough.) An ultra in New Zealand? I can think of worse things. Our little group is spread all over the world at this point, but we get together at least once a year and those trips are definite annual highlights for me.

It is more than the humidity that binds sweat sisters together. Whether it’s the shared love of the sport, the fact that none of you care if you stink up Starbucks during a post-run coffee stop, or that during the hours spent together slogging up hills and bounding over roots you reveal your darkest corners, this group of women will know you more intimately than most.

So whether you call them your sole sisters, your sole mates, your trail buddies, your therapy group, your BRFF (Best Running Friend Forever – duh!), your sweat sisters, your dream team, whatever, recognize and cherish these relationships. I guarantee they change your life.

Mementos from our annual reunions.

The post Sole Sisters: Forming Lasting Bonds Through Running appeared first on Breaking Muscle.

Yep, you heard me right, I’m playing the bullshit card. We all have time to exercise, but we don’t all make it a priority. I use the time excuse as my reason for not becoming fluent in Spanish, but it’s not true. I have time; I just don’t put that task at the top of my list. Remember, excuses only satisfy the one who makes them.

Practical Ways to Find Time for Daily Exercise

The second thing I want to say is that even if you’re going to stick with the time excuse, we can fit exercise in to your day without you having to make any great adjustments to your schedule. There are things we can do to increase our fitness without stressing us out to find more time or forcing us to wake up at 4:30am. Because remember, getting the proper amount of sleep is important, too. So, what can you do? You can:

• Do wall sits while brushing your teeth. Two minutes twice a day can really add up to some shapely quads.

• Complete some calf raises as you wait in line at the grocery, pharmacy, DMV, etc. I should give you fair warning that I do these on a regular basis and am incapable of wearing knee-high boots now because of my beastly calves. For me, it’s totally worth it.

• Add a bonus workout while you are walking your dog. Fido needs to be walked anyway, so you might as well get some benefit from it, too. Along with keeping a decent pace, I add five sets of ten burpees to my morning walks with my pup. But the options here are limitless. Walking past a bench? Bust out some incline push ups or dips. Walking through a park? Take advantage of the pull up bars. You don’t have to be able to do pull ups to use a pull up bar. You can do negative pull ups, toes to bar, knees to chest, or even improve your grip strength with a dead hang.

My view while performing my morning burpees.

• Add some exercise to your meal prep. While you are waiting for the microwave to go off, see how many lunges you can perform before the buzzer sounds. Warming leftovers up again tomorrow? See if you can beat today’s total.

• Park on the top floor of the parking garage or on the far side of the parking lot to get in some stairs and extra steps. But, please, make sure you keep your safety your number one priority. If it’s late, the garage is unlit, or you don’t have a buddy to accompany you, go ahead and park as close as possible.

• Add some exercise to your TV time. When the commercials come on, bust out some squats, pushups, or lunges. You remember the drinking games you played in college? Well, how about switching it up to a healthy alternative? Pick your favorite show and make up some rules. For example, if you’re watching The Big Bang Theory, every time Sheldon says “Bazinga,” you owe 25 squats. Do you prefer Game of Thrones? Then every time someone dies, perform five burpees. Just imagine the workout you’ll get during the “Red Wedding” episode!

• When you get a phone call, get up and walk around. Few of us are tied to our phones by cords anymore so we should take advantage of this. Take a walk or, better yet, do some walking lunges.

• Exercise while you are at your child’s sporting event or piano lesson. This allows you to get a good workout while setting a great example for your children. Run around the field or bring a trainer if you need some time in the saddle

Triathelete Steve Armes trains at his sons’ soccer games, track meets, and water polo matches.

• How about switching up your commute? Instead of driving to work, you can take public transportation. The walk to the station and back can add up if you’re doing it five days a week. And if you live in a city like mine, there’s a chance that biking might actually be faster than driving. Seriously, on high traffic days I can make the commute to work faster than the cars and on low traffic days it only takes me an extra two or three minutes than them. Totally worth the trade-off to get some exercise in and breathe some fresh air.

• Set an alarm on your work computer that goes off every ninety minutes (or whatever time frame works for you) and get up and do something. Depending on your office atmosphere, you can get up and walk the hallways or do a plank under your desk. My office is secluded enough that I practice my handstands on my exercise break. Plus, this break can actually increase your productivity.

• Perform Kegel exercises at red lights. And Kegels are not just for women. Having a strong pelvic floor helps with urinary incontinence and can help men with erections.. Does just reading Kegel make you blush? You can tighten your glutes and abs during the red light instead.

As our nation, and the world, gets fatter we are going to have to start making exercise more of a priority. The above suggestions are not intended to take the place of a regular workout regimen, but rather are just some sneaky ways you can get some movement in on those days when exercise just isn’t your priority.

Do you have any sneaky ways you get in exercise? Please share some of your secrets in the comment section.

The post 11 Sneaky Ways to Move Every Day appeared first on Breaking Muscle.

We’ve all seen the meme, and I guarantee that it’s true – you will never be satisfied with your life when you are comparing it to someone else’s highlight reel. When we compare our everyday life to the polished highlights that people are willing to share with the world, we are setting ourselves up for disappointment. The key to keeping our sanity and loving the lives we lead depends on the comparisons we allow ourselves to make.

Nobody Really Looks as Good as Their Facebook

We’ve all seen the comparisons of celebrity photos that have been Photoshopped and those that are untouched. We all know that the edited versions put images in our brains that are unobtainable. Seriously, the models in the pictures – even with the help of hair, make-up, and wardrobe people – don’t really look like that. Why do we think that we are worth any less because we don’t either?

And you know what? Us regular, non-celebrity folk do the same thing. Yes, our friends and loved ones can make us feel fat and ugly with the pictures they select to post. I’m not saying we edit or Photoshop (although with all of the filters on Facebook and Instagram, we are actually doing that). I’m simply saying that when we are posting pictures of ourselves to social media, we pick the shots that make us look the best.

Duh! I mean, who wants to post the selfie that was taken from a lower angle and gives us a double chin? Not me.

Here is an example for you:

The above pictures were both taken at Ragnar Trail Zion this past April with just about twenty minutes passing between the photos. Which one do you think I posted to Facebook and Instagram?

Yeah, you can bet your booties I posted the one on the left. I obviously knew that picture was being taken. I angled my body, lifted my chin, smiled, and even gave a little booty-pop. The official race photo on the right was a candid shot. I’ve got a weird expression on my face, the race belt isn’t helping my cause, my legs look heavier, and it’s really hard to booty pop when you’re running.

I’m not saying that it’s a bad thing to pick our favorite pictures and put our best foot forward (shoot, I obviously do it), I just want everyone to keep in mind that the pictures we see posted have undergone scrutiny and have been selected. I can almost guarantee that the majority of the pics we see are not the only picture that was taken of that moment, but rather the best that was taken.

How many selfies do you have to take before you are satisfied and willing to broadcast it out to the world? Professional athlete and Oiselle spokesperson, Lauren Fleshman, wrote a great post on keeping it real about our body image.

Choose Your Competition (and Comparison) Wisely

Appearance comparisons are not the only comparisons that we need to be careful making. We also need to be aware of the comparisons we make when it comes to performance.

I have seven girlfriends I meet up with annually for a running adventure. Three of them are Boston Qualifiers, and I’m telling you these girls are speedy! Unless something goes horribly wrong for them, I am never going to beat them in a race. And that’s okay.

Now, don’t get me wrong. I’m not saying you shouldn’t be competitive or expect a lot from yourself. I like to say I’m not a competitive person, but the people who know me openly roll their eyes and call me out when I try to make that claim. But no matter how competitive you are, you need to choose your competition wisely.

Race directors help you do this to some degree by breaking races into age groups, but sometimes this isn’t enough. I live in a college town with great winter weather and flat, fast terrain. This draws a lot of Olympic hopefuls here for year-round training. Am I going to beat someone who has made it to the Olympic trials? Um, no. But you know who I have a good chance of beating? Myself.

Compare Apples to Apples

But I implore you to be kind with this self-comparison, too. Just coming back from an injury? Is it early in the season? Have you been too busy at work or with the kids to get in adequate training? If you answered yes to any of these questions, don’t expect to set a personal record at your next race.

It is great to push yourself and you should always be working towards improvement, but make sure you’re comparing apples to apples. There are a lot of factors to take into consideration:

• Do you have the base miles in?
• Are the courses comparable?
• When did you set your personal record?

I cut back on mileage during the summer because of the heat and humidity. With this in mind, I am okay with my better race times not coming until the middle or end of race season.

I know it seems basic, but all races are not comparable, even if they are the same distance.

While I set my marathon record on the flat, fast Rock-n-Roll Arizona course, I added two hours to that time when I raced the Mongolia Sunrise to Sunset trail marathon. I was better trained for Mongolia, but with the different terrain and elevation profile, it didn’t matter.

And the timing of your record should come in to play, too. I started competing in local 5- and 10Ks in my early twenties. Over fifteen years later I’ve lost a little bit of my giddy-up. Why do you think race directors have age groups? If I’m not going to compare myself to another 22-year-old, why would I compare my current times to the times I ran when I was 22? When you are comparing your records give yourself a break and limit it to five to ten year increments.

How Comparisons Can Help You

Comparisons can be beneficial if you approach them with the right frame of mind. If you are making realistic comparisons to push yourself to be a better you, then go for it. If the comparisons you are making make you feel worse about yourself, then it’s time to reconsider.

If you’re struggling with the comparisons you are making, here are some things to keep in mind:

• Are the comparisons you’re making realistic? (i.e. are you comparing yours abs to those of a Photoshopped super model or your race times to Kara Goucher?
• Are you setting yourself up for failure? Don’t expect to set a personal record in a race if you didn’t put in the work.
• Are you comparing apples to apples? It’s okay that you added two minutes to your 10K time on that extra hilly course.

So, relish healthy competition and strive to be better in all aspects of your life, just don’t let the lure of comparison sabotage your happiness. We are all responsible for our own happiness and that is more easily obtained when we focus on ourselves rather than falling into the cycle of constantly comparing ourselves to others.

Photo 1 courtesy of Shutterstock.

The post How You Can Use Comparison, Instead of Letting It Abuse You appeared first on Breaking Muscle.