Live Fit Daily

Redhook 5K Race

May 28, 2012 By cheryl 8 Comments

Happy Memorial Day!

What better way to celebrate the weekend than running a race for a good cause?! B and I ran the Runner’s Alley Redhook 5K yesterday benefitting the Krempels Cente r. This center gives new life to brain injury victims and all proceeds went to this wonderful cause!

In honor of Memorial Day, the sponsors encouraged runners to dress up:

Looking good!!! But she looked great too….

I loved this race! 2,000 people showed up to run: walkers, strollers, runners and even kids. Because the race benefitted those who have suffered brain injuries, they allowed those racers to have premium start time. It seriously gave me the chills to watch people accomplish something in spite of the cards they were dealt. The race also honored veterans and the national anthem was sung. We were all wiping our eyes!

All of a sudden, the announcer yelled, “Go” and we were off. I do not love running in crowds because I feel like I am gonna trip over those in front of me. Therefore, I sprinted off and ran in the grass to get around a large group of runners. I was running WAY too fast, but I had to get space to find my stride. All of a sudden I was at mile 1 and the time said 7:19. What? I am happy to have 8 minute miles. Anyway, I was worried I wouldn’t be able to maintain that pace for 2 more miles, so I slowed just a bit. My breathing became regulated and I approached mile 2 at just over 15 minutes. Sweet! My goal then became to finish at 23 minutes. About 2.5 miles in, I started to really tire. I looked at my watch and decided to buckle down. 23 minutes became my goal! We ran and ran and where was that finish line? I saw it in the distance and cranked up the speed. B was waiting for me. And the time said?:

A new PR!! 23:33–yahoo!!

And B smoked it!! 22:19–he is seriously fast in my book!

Redhook really took care of us with all of the delicious food and brew! We toasted Memorial Day with their newest beer: American Independence Ale:

This was a great course. Very flat and easy! Beautiful weather, about 75 degrees and breezy! Congrats to all of the runners!

Race stats:

C-23:33 26 out of?? (waiting for number) 268/2000 overall

B-22:14 44 out of??? 169/2000

Questions of the Day:

Did you run a race this weekend?

How are you celebrating Memorial Day?

Filed Under: Fitness Tagged With: redhook 5K, redhook american independence ale, runners alley

California Recap

May 25, 2012 By cheryl 6 Comments

Well, it’s Friday–hallelujah!

Been a crazy week, but I wanted to take time to reflect on our trip to Cali. Every once in awhile, we bloggers have to get a little personal , so here are a few pics of the adventure!

I arrived in Orange County last Thursday and B drove us to our hotel. The Newport Beach Mariott was amazing! Please check out the cars behind us.

The first night, B drove us out to Laguna Beach for the MOST delicious Margarita ever made. Fresh lime juice, no mix–it was to die for. Oh, and our view wasn’t too bad either.

On Friday, we drove out to Huntington Beach and stumbled upon a Surfing Competition!

This was taken the night we celebrated 11 years of bliss! A perfect fireside dinner in Laguna.

Oh, and we did work out a little bit too! Here are pics from a beautiful run through Balboa Island.

Of course, we had to visit 90210. Have I mentioned that was my ALL time favorite show?

I completely enjoyed my time with you, B. Thanks for planning such a beautiful trip!

**Question of the day-Have you been to Cali? If so, what was your favorite sight or place to visit?

Filed Under: Fit Thoughts Tagged With: balboa island, california vacation, orange county

Easy Healthy Recipe and other Fun Things

May 23, 2012 By cheryl 2 Comments

Okay, so I have a so much I want to share with you, but one post at a time, right?

First, any easy dinner recipe to add to your menu this week:

(Inspiration from a Pinterest recipe)

Spring Orzo Salad

Orzo
Cherry Tomatoes
Asparagus
Feta Cheese
Balsamic Vinegar and Oil

Prepare Orzo as instructed on the box. As orzo is cooking, slice tomatoes. Sautee asparagus in olive or coconut oil. Add salt and pepper. As asparagus is cooking, add tomatoes (just for a minute). Pour Balsamic Vinegar over the asparagus and tomatoes and mix together. Once cooked, remove from heat. Chop mixture and set aside. Put orzo in a bowl, add asparagus mixture and sprinkle with feta cheese. Serve and ENJOY!!!

Next up, I had an amazing surprise last week. Here is an excerpt from an email I received:

“Hi Cheryl!

My name is Karen, and I work with the online programs at the University of Jacksonville’s Nursing School.Recently I have been following your blog, live fit daily and enjoy the healthy living tips! Because of the quality information you are providing to the online world about health, we would like to award your blog as one of the “Top Sites About Healthcare”. ”

WHAATTTT??? YAHOOO!!!!! Please understand, I am NOT bragging; I am GRATEFUL . A HUGE thank you to the University of Jacksonville’s Nursing School and to Karen for sending the email. You can see the badge “of honor” on the right hand side of my home page. All I have ever wanted was to encourage and inspire others and I promise, I am the one being encouraged-every single day!

Lastly, I have a friend to thank. She has helped me with the blog, but really she has helped me with life. I know her words of wisdom will be helpful to all of you, as they have been to me.

I am paraphrasing but she has often reminded me that, “Life is like a cocktail party. Listen to others. Be less about you and more about them.” She has always encouraged me to enjoy building slowly. Stay consistent. Be patient. Quality over quantity. Thank you Rebecca Mitchell for your great words of wisdom for so many areas of my life. AND if you have any advertising or social media needs, check out her company!

Okay, so that almost catches you guys up on life. Next comes the Cali trip!

Filed Under: Fit Foods Tagged With: healthy dinner, spring orzo salad, university of jacksonville nursing

25 Minute Workout-or less

May 18, 2012 By cheryl Leave a Comment

Good Morning from Southern Cali. Oh, my sweet husband is blessing me withan incredible trip! Walked in the door of our hotel room to find a huge kit of luxurious skincare. (more about Vivite later). Followed by drinks by the hotel outdoor fire pit and dinner at Laguna Beach. Can’t wait to see what this first day holds!

We did have to get in a quick morning workout. I know you guys are busy, busy, so we made this up just for you! Do each of these exercises for a minute. See how many reps you can get in. Take a 30 second-1 minute break between each. Make sure to hydrate.

25 Minute Workout

Warm up-3 to 5 minutes
Pushups (pick 3 different types)
Squat Jumps -just as the name sounds: Squat, then jump as high in the air as you can.
Lunges: Static, then lunge and lift the knee.
Dips- we have figured out how to feel these. Make sure you are low to the ground and keep your bottom as close to your hands as possible. Ouch!
Back- See figure B: lie on bench and lower weight over head. B is my fitness model-bottom 2 pictures
Biceps- Single Curls and Bottom halves (bring weight just to naval for last sets).
Abs-3 different types: Slow crunches using a ball. Ball curls-see figure A. Plank for 1 minute
Stretch-5 minute cool down stretch targeting each muscle group.

Have a great weekend everyone!

Filed Under: Fitness Tagged With: 25 minute workout, circuit training, weight training

Sugar Redefined Part Two

May 17, 2012 By cheryl 3 Comments

So Cheryl, fruit is too high in sugar? I thought fruit was good for you?!! Now What?

It is all about watching your blood sugar levels. As your blood sugar spikes, your body stores fat. As your blood sugar crashes, your body burns lean muscle to use as energy. It is so important to keep a normal blood sugar level so that your body will release fat and toxins. Stable blood sugar protects your lean body mass, according to R.I.P.P.E.D.

Are fruits bad for you? No way! They are natural sugar, which is why I am happy to fill my basket with them, for my children. I would much rather my kiddos grab a handful or fruit than a cookie, wouldn’t you?

For me, I am now watching how much sugar I consume to protect the work I am doing in my workouts. If I choose to eat a fruit, I am going to pick one that has health benefits. For instance: bananas are about the highest sugar packed fruit you can select. If you do have one, eat it right before a workout, or avoid them all together.

Hungry for a fruit? Grab and apple or one of these: (according to LiveStrong)

Apple (sliced)
Apricot (4 oz.)
Blackberry
Blueberry
Boysenberry
Cantaloupe
Cherry (sour, sweet, 10 medium)
Coconut meat (1 oz. or 1 cup shredded/grated, not packed)
Coconut milk
Currant (red, black, white)
Elderberry
Gooseberry
Grape (10 medium)
Honeydew melon
Kiwi fruit (1 medium)
Kumquat (1 medium)
Lemon/Lime (2 inch diameter)
Lemon/Lime Juice (1 oz)
Mulberry
Orange (sections, without membrane)
Peach (1 med, 4 oz.)
Persimmon (American, Japanese, 1 medium)
Pineapple (1 oz)
Plum
Raspberry
Strawberry
Tangelo (1 medium)
Tangerine (1 medium)
Watermelon
Read more: http://www.livestrong.com/article/5375-lowsugar-fruits/#ixzz1v2j2CJqi

We will all read contradicting articles. I believeI posted kiwi on my high sugar fruits, last night, but it looks like one kiwi is okay to slice up according to the article above. My thoughts (and I am NOT an expert) are that you need to add a healthy fat or protein along with your fruit. For example, add peanut butter to your apple. Why? This will help balance the blood sugar. Another way to stay balanced is to eat every 2-3 hours. This is a MUST to keep your body from having an empty feeling.

One last thing–stay away from processed sugars as much as possible. I’m telling this to myself as I write to each of you!

Hope this clarifies a few things for you all. The journey is not easy, but it is worth it!

Question of the day: What is your favorite fruit–good or bad?!

Filed Under: Fit Foods Tagged With: live healthy, livewell, low sugar fruits, sugar intake

Sugar-redefined

May 16, 2012 By cheryl 6 Comments

Let me start by saying this, if you want accountability, tell your General Manager that you want go to the next level with your fitness and food. I did that on Monday and she said, “Let me see you write down your foods for a day. We will set new goals and check your progress.” EEK!! She’s for real…. So, I wrote down my foods and it was just as I assumed, too much DANG sugar.

Just speaking from experience, no amount of exercise will take care of everything with your body. You MUST feed it well. Clean eating is key: protein, veggies, fruits. Stop the processed foods and you will see a dramatic difference. Next comes decreasing SUGAR. Boo. I know we like it, but man- it’s addictive. One of my favorite blogs, Stir It Up!, addresses it so well.

Here is a condensed list of issues with over indulgence:

Decreasing our immune system
Making us acidic (more to come on alkaline vs acidic) which can cause a host of health issues
Causing a rapid rise of adrenaline levels in children
Causing hyperactivity, anxiety, difficulty concentrating, and crankiness in children
Worsening symptoms of ADHD in kids that have it
Causing a possible deficiency in chromium, copper, calcium, magnesium and potassium
Increasing insulin levels, which causes the body to store excess carbs as fat and can cause obesity
Possibly causing any of the following: asthma, arthritis, heart disease, depression, digestion issues, obesity, insulin resistance, metabolic syndrome, and/or diabetes. According to the CDC, 1 in 3 children born in 2000 will develop diabetes. Let me repeat that a little louder. 1 in 3 will get diabetes.
And it’s totally addictive!

You can find Landria’s comprehensive post here. She lists great resources to read and listen to for further education.

All of this to say, I am trying to stay within 30 grams sugar a day. Hard? YES! I actually felt a little shaky yesterday as I made intentional choices. Sugar is truly addictive. Did I mention that I have a sweet tooth? Oh, and I LOVE fruit. As my GM advised, “pick high nutrient dense fruits and pair them with a healthy fat for a snack”. (See my list of high sugar fruits to avoid.)

The upside is that I was not bloated once yesterday! WOW! That is amazing for someone with a sensitive digestive track. I think this little experiment may be worth it in the long run.

In the spirit of eating “clean,” I made an amazing salad for lunch. Easy to make–try it!

No Cook Salad

3 cups of lettuce
Cherry Tomatoes
Whole Avocado
1/2 cup of Garbanzo Beans (drained) (great source of protein)
Almonds (protein)
mix of Balsamic vinegar and olive oil for dressing

Here’s the take-away for all of us. Exercise will not fix everything. You have to be willing to be consistent at home. Schedule a cheat meal. Figure in the glass of wine, but make choices. It is worth it.

One more thing, grab an accountability partner. Tell them your goals and write them down. Encourage each other–it’s a journey!

High Sugar Fruits to avoid:

Plums
Oranges
Kiwifruit
Pears
Pineapple
Tangerines
Cherries
Grapefruit
Pomegranates
Mangoes
Figs
Banana
Dates
Raisins
Dried Apricots
Prunes

If you do have fruit, make sure to pair it with a healthy fat. ie: Apples with peanut butter. Other options are to pick fruits high in antioxidants like, blueberries.

Filed Under: Fit Foods Tagged With: clean eating, high sugar fruits, lunch salad, sugar

Mother’s Day, Allergies, and Gluten Free

May 14, 2012 By cheryl 7 Comments

Ha! Did I catch your attention with that?

First of all, I hope you all had a great Mother’s Day. Whether you are a mother or celebrating your mother, I hope it was blessed. I am so thankful to say that I am now celebrating my mom. I miss her like crazy, but I know her spirit lives on through her children and grandchildren. A huge thank you to my own sweet family who celebrated and loved me so well this weekend!

A special trip to the Farmer’s Market on Saturday:

Mission? A garden for Mother’s Day! Nothing beats organic lettuce and herbs. Wait til you see the flowers IR picked out. Pics coming soon!

Next up: Brunch on Sunday!

Thank you Lord, for my blessings.

Now, on to the updates. Many of you have emailed me to follow up on sweet little b. A true answer to prayer, little b is BACK! After going to the doctor and trying allergy medicine that didn’t work, we went to a NEW doctor. She said, “why don’t you try doubling-tripling his hydration.” After 2-3 weeks of tons of water, he started to get better. In the mean time, we started deep cleaning the house (with a little help), prayed a BUNCH, and added an air purifier to his room. I am thankful and thrilled to report that little b is headache free!! He continues to drink a TON of water every day and is my happy kid again. Please note the power of water (and prayer). Our bodies need and crave hydration!! If you are not a water fan, add a lemon, lime or some type of other flavor. On top of hydrating you, it can curb your not so healthy cravings! Also important to note is that dehydration can really affect our children!

Alright stepping off my soap box. Now on to Gluten Free. If you know me, you know that I have had digestive issues for the last 5+ years. Acid, IBS–yuck. In an effort to get better, without lots of meds or surgery, I have tried to watch what I eat. Specifically, I have gone Gluten Free “modified“. Why? Is Gluten bad? No, not necessarily. In fact, if you go GF without needing to, you can rob your body of nutrients it might need. AND it is never to be used to lose weight!! However, Gluten (a protein found in grains, wheat, barley and rye) can be hard to process and digest, in certain people, specifically in Celiacs and those with Gluten sensitivities. On that note, I decided to go GF with my pasta and breads to see if it helped. After 3 months, I can say that my system is happier when I watch my Gluten intake more carefully. Am I super strict? No. I just do the best I can and my body thanks me for it.

So, there ya go-we are all caught up! Here’s to a Happy Monday!

***Question of the day/evening: Are you Gluten Free? What is your favorite GF product?

Filed Under: Fit Foods, Fit Thoughts Tagged With: Allergies, dehydration, gluten free

Family makes life Fit

May 9, 2012 By cheryl 5 Comments

We have had the most wonderful week with my Dad and his wife! They have been such a blessing. We have eaten the best food, seen the most beautiful sights, and received so many hugs!

Today, we went the Portland Children’s Museum. Touch Tank, Fire Truck, Grocery Store, ATM, Lobster Boat, Gas Station, Face Painting and more. We were there 2. 5 hours and could have stayed longer. If you haven’t checked out the museum, make a trip!

So, now that Dad is heading back to GA, it’s time to restock the frig. Trader Joe’s anyone?

Here’s the list:

Veggies: lettuce, tomatoes, bell pepper trio pack, broccoli, asparagus
Fruit: strawberries, bananas, apples (love the Pink Ladies), grapes
Dairy: organic milk, organic cheese sticks, cheddar and colby jack block cheese, kids yogurt, eggs
Bread: Udis,
Meats: chicken breasts, trip tip roast
Frozen: edamame, mango, berries, brown rice
Misc: cookie peanut butter, chocolate almonds, green snap peas, orzo, olives, trail mix, almonds

*****Alright folks, what am I missing? Write in and tell me what to add to my TJ’s list!!!

Filed Under: Fit Foods Tagged With: grocery list

3 ways to a MORE Fit life

May 8, 2012 By cheryl 1 Comment

Grab a pencil and add these items to your grocery list! So worth it!!

I have been reading, and listening and reading some more. After a week of total gray, up here, I knew it was time to ADD Vitamin D to my daily routine. For those of you down South, you are possibly absorbing enough through the awesome amounts of sunlight you get everyday.

Do you know the benefits of D?

Helps to absorb nutrients such as Calcium.
Regulates blood pressure, helps to decrease stress and tension, helps to fight depression.
Gives a healthier glow to your skin.
Energy booster.
Possible cancer fighter.
And just for fun it can strengthen your hair and nails!

And that is just to name a few!! Anyway, as I went to the Portsmouth Health Food store, I started talking with a certified dietician. After a great conversation with her, I decided to purchase Fish oil, along with my Vitamin D.

Ready for the benefits?

Packed with Omega 3s (essential fatty acids that help regulate our body).
Aids digestion.
Better brain function.
Improve vision.
Fights inflammation–this is the big one! This is why is can help the brain, heart, skin, etc.

And lastly, I threw a bag of Chia Seeds in my basket. This is a POWER PACKED SUPERFOOD! Seriously, no taste and all of the POWER!

Omega 3s
Calcium
Fiber
Anti-oxidants

These items are not hard to find, so check out your local store!

Question: What supplements or super-foods do you add to your daily routine?

Filed Under: Fit Foods Tagged With: chia seeds, Fish Oil, Vitamin D

Trip Recap

May 4, 2012 By cheryl 1 Comment

Oh man, it’s about time, isn’t it? We have been up to our eyes in laundry and getting back into a schedule. I have had to wake the kids up every day for school; they are still on Mexico “sleep in” time.

I could write you a book on all of the adventures, but I think these pictures will tell a better story!

Last week we headed to Puertos Morelos and stayed at the beautiful Now Jade Resort.