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Archive for the ‘Life’ Category

Making Time.

In exercise, Fitness, Life, Personal Trainer, Weight loss on September 23, 2012 at 11:01 pm

Make time.

Over the course of studying for my PT cert, I learned about several major diseases that affect Americans and how many of them can be prevented or at least modified. And how my role as a PT is not just to “whip” someone in to shape, but to teach people to be pro-active about their well-being. Which is so much more important than how many bicep curls you can do.

Coronary Heart Disease = leading cause in death in U.S. and most of developed world. So strokes, heart attacks, & hypertension.

Cancer = Just a few short years ago, the American Cancer Society suggested that 1/3 of the 570,280 cancer deaths to occur were related to nutrition, physical inactivity, & obesity. So they could have been prevented. In short, 2/3’s of all cancers are preventable. So cancers like lung, breast cancer, colon cancer, cancer of pancreas, skin cancer, liver cancer – all have risk factors that can be avoided.

Diabetes = National Center for Chronic Disease Prevention and Health Promotion says 23.6 million Americans have diabetes (8%) of which those 8%, 90-95% are type 2. Meaning their body does produce insulin but has a high tolerance to it. It used to be called adult-onset, but more and more children are developing type 2. Physical activity and exercise help improve a person’s insulin sensitivity, in turn making it easier for our bodies to utilize the glucose. Obesity is also another major cause of type 2 diabetes.

COPD = 80-90% of individuals suffering from COPD are caused by cigarette smoking. Totally preventable.

You get my point? 

Those numbers were a little sobering to read. Most of which can be controlled and maybe prevented by things like diet, exercise controlling obesity & stress, and avoiding smoking. Now yes, there are intrinsic risk factors that we can’t change RIGHT this second. But the above suggestions are things we can take control of.

Something else that is really crazy…a sedentary lifestyle is characterized as anything less than 30 minutes a day/3 times a week/3 months or less. Basically meaning, if you can’t find time for low-moderate (3.0 speed on a treadmill) intensity workouts 30 minutes a day, at least 3 times a week, you are sedentary. And guess what? That’s a risk factor for CHD. So by adding 1.5 hours A WEEK of low-moderate intensity exercise, you are eliminating a risk factor. 1.5 hours a week…that is seriously not hard.

A huge misconception is people think exercise has to be painful. Like I said above, low-moderate intensity is classified as a speed of 3.0 on a treadmill. Leave the ‘no pain, no gain’ mindset for the elite. Work within your level of fitness and you will start seeing results and eliminating your chances for disease.

My passion is seeing people live their lives happy and healthy. I want to help people become and stay pro-active about their well-being. The above quote is SO true…ignore eating healthy and exercise today and pay for the illness later. Or slowly start turning those positive risk factors in to negatives.

Disclaimer: I am NOT a health specialist. These are all facts obtained by my own research and studying. Consult with your Dr. if you have questions regarding positive risk factors for above diseases. 

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Clean Eating and Why?

In Food, Life, Weight loss on September 21, 2012 at 6:01 pm

I’ve been asked several times about clean eating and why I’ve chosen to do it. I don’t necessarily look at it as “clean eating” so much as just eating healthy. Not dieting, not starving myself, just eating the right foods. If “clean eating” is something that may interest you, here are a few tips I go by.

  1. READ LABELS! This could be a whole different post on it’s own. But it’s as simple as that. Read the labels for your food. If it has 6-7 ingredients, chances are, you could consider it a “clean” food. Example:

 

5 ingredients. 

Try and educate yourself on the chemicals put in to food. That way when you are looking over ingredients, you can recognize what each one is.

2. Sugar: This could also take up another post. My method with sugar is moderation. That’s all I’ve got for ya. I don’t believe in doing anything to one extreme or another. Obviously eating a cup of strawberries is going to be different than a poptart. 😉 And your body will utilize the sugar from strawberries vs. poptart differently. Sugar naturally is brown, so keep that in mind.

3. Consider the source: “Clean” eating could be summarized as eating food closest to it’s natural state. Some people believe this allows too much wiggle room. But I believe that is the just of it. Example: If you asked a clean eater “if they would rather eat the orange, drink orange juice, or <insert orange flavored processed food>” A clean eater would pick the orange. It comes directly off a tree, making it as close to nature as possible. Buying organic oranges will eliminate the chemicals. 

4.Start With Small Changes: Clean eating shouldn’t be stressful. If the only way you can make the switch is throwing everything processed out, then by all means knock yourself out (not literally). Most of us can achieve clean eating by making small changes daily/weekly until it becomes habit.

Disclaimer: The above tips are just meant as a guideline. Always consult your physician/dietician before starting a new diet. You assume all risks for food you choose to eat. 

So those are a few guidelines I try to consider when choosing foods. There are several different methods for clean eating. I try to eat this way 85% of the time. And yes, sometimes I like to enjoy that processed poptart, only after 50 miles on the bike. 😉 Moderation is key with anything we do.

Have a great weekend!!

Leg Day

In California, Fitness, Life on September 20, 2012 at 11:47 pm

Today was lower body day. I thought I’d post the moves I did, by no means am I telling you that you should do them. It’s inspired by another workout I found a few months back, but I’ve since modified it with moves I like better.

Disclaimer: Make sure you are physically fit enough to attempt these workouts. Always consult your physician when starting a new workout program. Workout at your own risk. If you feel pain, discontinue exercise.

I did 3 rounds of the following moves. You always want to make sure your core is engaged and spine/neck are in neutral. Remember to exhale on the concentric (work) phase and inhale on the eccentric (easy) phase. Example: you would exhale when you push out of the forward lunge, or when you are raising back up. Inhale as you lower down.

Forward Lunge with weight. X20 each leg.

For both the lunge and side lunge, your knees should never overshoot your toes. Keep your butt back and down. Heels in to ground.

Side Lunge. X20 each leg/side.

Plank toe taps. X20.

(excuse my messy garage)

Mtn. Climbers. Go straight in to these from toe taps. Your abs and shoulders will be on fire. X20

Skaters. X20 each leg. If you need to, you can tap your foot for balance.

Weighted Calf Raises (back-to-back) X20 each position = 60 total. Hitting your gastrocnemius from each position maximizes the calf raise. Adding 30lbs adds resistance.

(Again, sorry that last picture is blurry. That’s what happens when your poor mother is in charge of pictures…sorry mom!)

Wall climb handstand. Starting position is down. X10.

Ending position.

I can’t stress enough, to be careful doing the wall climb handstands. This move works everything, so if you start feeling fatigued, you need to stop. Or lightheaded. I only do 10 at a time. Keep hands a little wider than shoulder width and engage your abdominals on the raise and descent. DON’T HOLD YOUR BREATH!!

CrossFit WOD was 10 weighted squats, 50 plank jacks. Back-t0-back, no rest. 3 rounds for time. 

We also drove up to La Jolla (my favorite place in SD) for the afternoon.

Alden.

The tide was already coming in at 2pm.

Playing in tide pools.

Workin It Out

In CrossFit, exercise, Fitness, Food, Life, Running, San Diego on September 20, 2012 at 4:09 am

Morning run

I had an awesome 3 mile short run this morning. It was 70*, perfect running weather!

Not a soul on Coronado!

Came home and combined a WOD and sprint exercise. It was tough. I really hope CrossFit will help me run on tired legs during the Tennessee Ragnar Relay race. Especially since I’ll be running two legs. :/ Guess I should start seriously training, eh?

Wednesday WOD

I don’t why I put 5 rounds. You only go through this once, but you sprint 200m 5 times.

I buy all my “training” food from REI. Anybody else love that store?? I mean, it’s addicting. I can’t go in there and NOT spend at least $100. They are running their 20% off 12 or more nutrition items…can’t pass that up! I’ve also been eyeing Teva sandals for Sophie. Some people like Chaco’s, I like Teva’s.

For my inner endurance junkie!

My workouts warranted Chipotle, right? Well, my parents have never been to this amazing place. So of course, any excuse to go is good enough for me! Steak burrito and chips/salsa. I love that all of their meats are hormone/anti-biotic free.

Food for my running soul…Chipotle!

The wild ones.

The little beasts!

So, I ran in my new Reebok CrossFit Nano 2.0. They aren’t classified as running shoes, but they are “minimal” inspired. They felt great and are super light. Now, can I have a red and grey pair??

Hope you guys worked it out today. Another beautiful day in San Diego (sorry, don’t mean to brag ;))

Feelin’ Beachy!

In 2012, California, Fitness, Food, Life, San Diego on September 18, 2012 at 4:08 am

My growin’ girl!

So, I’m originally from East Tenessee and my parents are here visiting us in San Diego for a few weeks. We are going to Disneyland next week!!!! If you know my child, you know she is OBSESSED with all things Mickey. I mean, she will even watch the old school black and white  Mickey. I bought her a few classics off Amazon a while back. She l.o.v.e.s. him! We have all the plush toys, coloring books, plates/silverware/cups, movies, all of it. So I think I’m more excited to watch her experience it more than anything.

Anyways, we spent the afternoon at the beach today. It’s finally back in to the 70’s and it was a beautiful day.

Pretty girl.

My mom and nephew.

It was back to the grind today and I managed only 20 minutes of strength training today, oh well.

10 DB hang squats, 6 push-ups – 12 rounds for time. 100 plank jacks/mountain climbers alternating every 10. 

Look who got new kicks!

Snazzy right?

What I’m eating…

Breakfast.

So I’ve finally gotten my coffee protein shake the way I want it.

What you’ll need…

4 ice cubes

1/4 c. almond breeze

1/4 c. coffee

2 scoops

GNC Lean Shake 25 – rich chocolate

Couple truvia packets (your choice)

It’s something like 240 calories, 4 g. sugar, 26 g. protein…

Hope you found time to be active today!! 

AFAA Day 3

In Fitness, Life, Personal Trainer, San Diego on September 17, 2012 at 5:39 am

Goofing off.

This is what happens after two 10 hour days in a classroom. Battery problems and practicing joint actions.

Today was day 3 of AFAA personal trainer certification and test day. We studied applied resistance training in the gym for an hour then took the two tests required for certification. Unfortunately, I won’t find out for a few weeks if I passed. I feel very confident about the written test. I’ve been studying since June and definitely felt prepared. The practical test is extremely intimidating. It’s one on one with the instructor, as you are training a client, who most likely needs modification of some kind. Then recalling joint actions of said exercise, 2 stretches for primary muscles, 2 more workouts for opposing muscles, etc… The instructor is very short and to the point and you don’t get a redo. Even with lucking out and getting a fairly easy workout, I know I still could’ve done better. But I can’t redo and can only hope for the best. It really was a case of “fake it till you make it”. ha ha

Looking at some more certifications I can get. I definitely know I will go for my group certification and indoor cycling through AFAA. But also looking at other organizations. The more the better!

We’re done!

My friend, Danielle, took the course with me. We’ve been studying together since June and I literally would have been lost w/o her. We really leaned on each other for support and knowledge and no matter the outcome have learned SO much about the body and fitness. Thanks for the push girl!! And THANK YOU so much to all the family and friends who sent up prayers and ‘good luck’ vibes on our behalf. We definitely felt them all and they helped keep us calm under pressure.

AFAA Day 1

In Fitness, Life, Personal Trainer, San Diego on September 15, 2012 at 6:36 am

 

 

 

 

All smiles…little did I know…

The three day (long) weekend of AFAA personal trainer certification has begun. Today we had lectures from 12pm-10pm. Oh. my. brain. So much stuff was covered, but it’s definitely starting to click. We have a phenomenal instructor, he’s legit. Biggest Loser trainer, along with other great credentials. If I pass this course, I’m driving to LA to personally thank him.

We are experiencing record high heats here in San Diego, 105 today on campus. Ridiculous. I feel like I can’t stay hydrated!!

My buddy, Danielle and I.

One of my running and training friends is taking this certification with me. So happy to not be doing this alone. Well, I’m out…tomorrow is 8am-6pm of more lectures. Was college really 8 years ago? Definitely don’t miss the classroom…ha!

What I’ve learned from Pinterest.

In Food, Life, Organization on September 12, 2012 at 4:02 am

That I am the MOST unorganized and uncreative mother out there. Anybody else feel the same way? Don’t get me wrong, I absolutely love Pinterest. But who am I kidding here? I mean, does anybody else wonder if these mothers/bloggers/superwomen really have a life? Take here this example….

Really?

I mean, Sophie is lucky if I remember to put jelly on her PB&J. So, to make all you mothers feel better (and I only have 1 child)…I have compiled some pictures that I’m sure no one would repin. 😉

The well, organized laundry room. Sans cat liter on the floor.

My laundry?

Sweaty, gym clothes that I actually laid out to dry first. Just be happy they aren’t wadded up in the floor.

The well organized living room, complete with relaxing fireplace and neutral colors.

I don’t even have AC, much less a fancy fireplace…or mounted TV. My child would be in that fireplace.

Here is my living room…you’re welcome.

A beautiful bed for a little girl.

Sophie’s bed.

LOOK! Complete with perfect mom and child. She looks so patient, teaching her child.

Unlike myself, who is usually fed up by round 10 of trying to actually count to 10 without skipping each number after 5. Which then I’m like, FINE, don’t learn to count. Then I feel guilty. Don’t judge me too harshly. My childs room?

I didn’t even take time to turn the flash on.

Toy storage.

Our toys.

Well, organized, OCD type pantry.

Oh, I’m sure there are some empty food boxes in there.

So THERE you have it, does that make you feel better? I’m embracing my lack of organizational skills. Or maybe I’m just having a really bad day. Either way, we’re enough as mothers, just the way we are. We are raising children who will one day contribute to society. Having colored, coordinated pantry baskets isn’t so important now, is it? We only have 20 or so years with our children, we have the rest of that time to have an organized, perfect home. Until then, create messes and for Heaven’s sake don’t cut their sandwiches into fish.

 

 

 

 

 

 

 

 

Get your ZUMBA on!!

In Fitness, Life, Tennessee, Weight loss on September 10, 2012 at 2:33 am

I asked my dear friend if she would write a guest post for my blog and she happily obliged. Rachel and I have known each other 10+ years and have remained close as adults. She is truly an inspiration to me and many others! Here is her story…

Hey Ya’ll! Greetings from Northeast Tennessee! My name is Rachel O’Dell and I am so excited to be Cayla’s guest blogger today! I am a Pre-K teacher by day and a Zumba instructor by night. I want to take a few minutes and share with you my fitness story. I danced for 15 years-from the time I was in preschool thru my freshman year in college. When I say I danced, I literally danced everywhere I went. After my freshman year, I decided to give up dancing and focus on my studies. When I gave up dancing, I also gave up any type of fitness and physical activity that I could be getting. I kept up this lifestyle for several years and eventually, this lifestyle caught up with me. I gained a lot of weight, had a few health problems, and lacked self confidence. In the Fall of 2009, I decided that I needed to change the way my life was going-I needed a lifestyle makeover and change! I started walking each afternoon after work. When I first started walking, I could only walk for about 25 or 30 minutes, but I did this each day. After a couple of weeks, I was able to bump up my time. During the winter months, I kept up my walking, but this time on the treadmill. Once spring and summer came, I was able to resume my walking outside. I even started running-just for about a minute during each walk. Then, during the fall of 2010, I was introduced to Zumba. I was told I needed to try Zumba because I had a dancing background. I went into my first class thinking, “This is crazy, I am not going to like this Zumba. It is not real dancing!” Boy, was I ever wrong! I came out of my first class HOOKED!!!!! Eventually, I was taking 3 or 4 Zumba classes each week! I just couldn’t get my fill! I also started loving exercise! I was noticing a difference in me and I liked the difference I saw! In January 2011, I decided that I wanted to help people get fit, lose weight, gain confidence, and live a healthier life. I decided to get my Zumba Instructor License! Now, I mentioned earlier that I am a teacher. That does not mean that I like to be in front of people talking or leading exercises! So, becoming a Zumba instructor was definitely out of my characteristic and comfort zone. I have been teaching classes for a year and half and I usually teach between 5 and 6 classes each week! I love teaching Zumba! I love helping people get fit and burn calories and lose weight. I love Zumba because it is a non-threatening exercise program-meaning, you can be in this class and be with people from all various exercise and fitness levels. If you don’t know what Zumba is, let me share with you a little bit about it! Zumba is a Latin-inspired dance fitness party! You just come into a Zumba class and you get ready to shake it. It doesn’t matter if you are the most fit person in the class or if you are just a beginner at physical fitness, you move how your body allows you to move! Zumba is a class for anyone! 

Since beginning my fitness journey, I have lost 80 pounds and I have toned up my body as well! I credit a lot of success to Zumba! I might have lost a lot of weight, but I have also gained some things. I have gained my health back-I can breathe easier, I feel like I have more energy, and I can move around with my students better because I am able to now! More than that, I have gained my self-confidence back! I love that I am able to help others gain that confidence as well! I know that I am doing my job when they share with me their success stories! When my students leave Zumba, they leave laughing and smiling, and sweaty! That is what exercise is all about! Also, because of Zumba, I have more endurance and I have started running. I have completed several 5K and 8K races. Now, I am training for my first half-marathon in December!

 If you want to try out a Zumba class in your area, go to www.zumba.com , click on Find Instructor and enter your information. If you are in Northeast Tennessee, look up my schedule, I would love to have you join me and my Zumba classes!    

Before

After

Rachel’s visit to San Diego

Auntie Rachel

Hope you enjoyed reading Rachel’s fitness journey.

Have you taken Zumba classes before?

Sweat it out Saturday

In CrossFit, exercise, Fitness, Life, Running, San Diego on September 8, 2012 at 10:05 pm

Time – 9:20

Sophie and I started off the weekend with a 3 miler on Coronado. I forget how heavy she is to push, but makes for a great upper body workout. Then came home and did my WOD workout (above). That’s 950 squats for the week. And yes, I totally plan on hitting 1000 tomorrow.

Afterwards, I did this short but heart-pumping set from BlondePonytail. I told you, she was my trainer. 😉

Squat jumps, plank jacks to spidey, split-jack lunges, burpees. 

Set timer to 20:10 for however many rounds you want. I did 3. It was roughly about 6 minutes.

We are lucky to live in San Diego and the tourists have all gone home! So after our run, Sophie and I did some more running up and down the beach playing in the water.

I mean, how cute is she?

California Girl!

Beach babe!

So, I’m in the market to buy a few weight plates (rubber). Any recommendations? I would rather purchase in store so I could play around with them, but am open to online if recommended. 

Enjoy your weekend!