Staying Fit on the road

 I don't know if you know this but ever since I have lived in Philly I have traveled for work, this was also the time I started training for and competing in fitness events. The key to success is planning. Here are some things that I do... while traveling for work:

-I book hotels that either have a fitness center or ones that are near a scenic park
-I travel with workout Dvds and resistance bands. I love Jillian Micheal's 30day Shred because it has modularized interval training like workouts (really good in a time crunch) and the resistance bands are a light weight alternative for weight training.

Now staying fit while on vacation is all about fun! This is where an "active" lifestyles comes in. So rather than seek out fitness centers I look for fun activities to do at the resort or venue of my vacation. Things that will (discreetly) raise my heart rate. For instance on my recent vacation to Bali I walked and hiked my way throught sight seeing and shopping and worked up a happy perspiration! For a CA vacation I am thinking beach and boardwalk. So here are some ideas:
-walk or jog on the beach
-start up a game of beach volleyball or frisbee
-play on the surf
-walk the boardwalk for 30-40mins
-swim in the pool and tread water for 5min intervals
Just some ideas.

I will am currently in CA for work and will be taking every opportunity to walk as not to derail my own fitness goals.  This means briskly walking from gate to gate in the airport and walking to and from the office.  Happy travels!

Update- The date for the MUD RUN has been changed

The date for the Philly Mud Run has been changed from June 11 to July 17.  Please update your calendars.

Vision boards...why I use them and how they might help you

About a month ago one of the Divas had a vision board party, and at first I was a little bit skeptical about the purpose of creating and having one displayed in my house.  Then one of the guests explained the purpose of the board and how to use it, then I was hooked. I was hooked but I wasn't exactly sure how this would play into my life.  Once my board was created and I got it back home, I didn't really know WHAT to do with it nor where to put it.  So I took a picture and posted it on facebook and after a little unwanted attention I decided that was not the best place for it.  Then I just found an empty place to put it, which was on a shelf next to my treadmill in my basement.  Now my basement is where I diligently workout.  The thing is I later found that this was the BEST place for it here are a few reasons why:

Today I was working out, and since I am still in strat up mode, morning workouts are still a struggle and I wanted to stop.  As my eyes struggled for focus and my breathing became more labored I glanced over at my vision board.  I saw key prases like "your better self", "me,my health and I", "smile, sparkle, shine", "your best year ever", "passion", "transform yourself", "raise your game", "100% committed"....
The thing is these powerful words and images helped me to stay focused and push through my workout.

The other reason why this is the best place for my vision board is because I leave and enter my house through the basement, so this board is the last thing I see as I leave my house, so I have the images I need to center me and propel me into a productive day.  The power of a vision board is that you should look at it a few minutes a day and take it in and use it to inspire you, focus you and keep you engaged with the commitment you made for yourself.

When I got my vision board home, I didn't know what to do with it nor where to put it, so I emptied my mind and just placed it somewhere little did I know God had me place it exactly where it needed to be, and it served and continues to serve its purpose.

Ladies we will be entering into a challenging phase of our lives and you will need to surround yourselves with tools for success, I believe one such tool is a vision board.  You can create a vision board for each event you participate in or a board for the entire challenge, just be sure to fill it with images, phrases and key words that inspire you!  And place it in a location where you'll need the most inspiration.

Happy preparation.

Don't allow the occassional happy hour derail your healthy lifestyle...

Embarking on a healthy lifestyle does not mean having to give up the indulgent activities that you enjoy.  I know for me, happy hour with the girls or after work socials have become a way of life for me along with my commitment to fitness.  Ms. Dent has some secrets as to How to do happy hour with out the set back...

When I do happy hour I aim for foods and beverages that multi-task.  For example I am typically a wine girl so a glass of red wine will not only put me in a festive mood but according to research done by the Mayo Clinic indicate that the antioxidants in red wine may help to prevent heart disease and raise good cholesterol.  Now this is not an advertisement for drinking, but if you do so make sure you know the facts.

Volunteering at the Broad Street Run

Calling all volunteers, if you are unable to run the Broad Street Run but would still like to come out in support of your Philly Divas, volunteering might be one way to show support. Thank you Diva LaNae.  http://www.broadstreetrun.com/Volunteers.htm

Invest in your feet today!

Hey Fit Divas,  in preparation for the start of our fitness challenge I have invested in a great pair of running shoes from Philadelphia Runner using this groupon.  Remember if you take care of your feet they will take care of you! Visit this link for details http://www.groupon.com/deals/philadelphia-runner-1?c=dnb&p=1

What's your jam?

I get bored easily, so in order for me to stay committed to a fitness routine I need external stimulus, it's a MUST.  So here are 3 of my favorite most trusted tips:

-The "I'm tired" agreement with my body- each season I make an agreement with my body about how we will handle working out on the days I JUST DON'T feel up to it.  My usual agreement is that even if I don't feel up to working out I agree to ride the recumbent bike for 20 minutes at a moderate speed.  20 minutes is NOT a major time commitment.  I workout in the morning so the conversations goes like this:

          brain "It's time to workout"
          body "I just don't feel up to it"
          brain "oh come on... just get up!"
          body "No! I don't want to...ugh"
          brain "Ok.  But I thought we agreed... come on just 20 minutes on the bike..."
         
The key thing is to SECOND GUESS your body.  Chances are if you get up and workout 10 min into the workout you will be awake.  Once you are awake you will want to make the best out of the 30 - 40 minutes you set aside to workout.

-Timed workout play lists - I love listening to music as I workout, it's a great motivator and it helps to make my routine workouts seem not so routine.  Take some time over the next weekend to create some timed play lists.  Create a 20 minute, 35 minute and 50 minute play list of your favorite music this is a great way to workout without having to keep your eye on the clock.  Start your workout with the first song and you are done when the last song ends!  Let the last song be a really upbeat song to help push you through the last few minutes of your workout.  If you do this often enough your brain will become trained as o which song signals the end of your workout and will send an automatic jolt to PUSH THROUGH to the finish. 

-Pick a show...any show- Another technique I use to both have a timed workout and to overcome boredom on the treadmill or stationary bike is to workout while watching one of my favorite shows.  This work in the morning and evening.  I am a Law and Order girl, so I pick a show and say I am going to run "X" miles or run until my TV show goes off.  Try to pick a show that is 60 minutes long, I have found that the 60 minute shows are long enough to keep me engrossed to the point that I forget that I am working out.

I hope these tips help.  What are your most trusted fitness tips?

Where to start?

Well the holidays are over, so LET'S GET IT STARTED!!!  Are you asking yourself where to begin?  Well you must crawl before you walk.  Soooo start walking.  Between now and January 15 make it a point to get out and get moving.  Walking is a great exercise and an excellent way to start off your fitness challenge especially on the colder days.

You don't want to shock your body with too much to soon so time release your excitement and getting fit and start slow.  Here's how:

-Commit to doing a brisk 15min walk 3 times a day for 4 days this week.  Don't worry the January chill will help you to keep a brisk pace about a 5 on the exertion scale (of 1-10). 

-The mistake most of us make while walking is that we don't walk fast enough, so if you want to know if you are walking fast enough try throwing on your favorite iPod jam and start singing you should be somewhat breathless as you do this.  This is would be about a 5 on the exertion scale (of 1-10).

-For an added calorie burn swing your arms.

-If you are not just starting out then please follow the Cool Runnings Couch to 5K training plan it works!

Thank you to our recent donors

I'd like to thank K. Windsor and A. Richardson for their generous donations and hope to see them out at an event.