Motivate yourself!

This quote made an impact on me.   I want to be able to make health and fitness a seamless part of my life and in doing so, help others along in their fitness journey.  I continue to learn how to keep myself motivated and committed to living a healthy and active lifestyle in order to encourage others to do the same.

Remember its only a small amount of time out of your day.

Remember how good you feel after your workout.

Remember why you started in the first place.

And most importantly, remember it’s for you.

Lady Champagne xo

One trick pony?

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I have been blogging for a few months now and have made a variety of posts. I write what I feel like writing, when I find the time. But I always wonder, is this how you are ‘supposed’ to blog? Are there rules for what you should blog about? Is there a quota of posts that you must make?  and more importantly… should you be a one trick pony?

Reading through all of the blogs I follow, I notice that most have a theme or area of expertise.  From DIY’s to Mommy Blogs and if you have read my about page you know why I am asking all of the questions above.  I don’t have a theme to my blog and I don’t write posts daily, although I would love to have the time, energy and creativeness to do so.

The reason for starting this endeavour was to share the cosmetic home renovations Mr. Champagne and I did recently.  I was often asked about what we were doing and how we accomplished so much as ‘amateurs’.  This was the perfect way to answer those questions and share our before and afters I talked so much about.  I enjoyed sharing all of our hard work and there is still more to come (we just have to find the time to finish).  But then what?  I was just getting into blogging and then I ran out of things to share (or at least things I felt like sharing at this time).  I decided to find other topics to talk about.  Topics that interest me and that I am involved in, like fitness and even some of my ‘flaws’.  I found the variety to be more interesting.

So, whether there are rules or not, I am unsure, but I think I will continue my variety show.  It’s what interests me, it’s what works for me and isn’t blogging all about me!? Ok, ok maybe not ALL about me.  But surely if my variety keeps my attention it should keep yours. 😉

Lady Champagne xo

Are you a calorie counter?

howmanycaloriesshouldieataday

Disclaimer: I do not have a degree, I am not a professional in health nor do I claim to be one. I just enjoy a healthy/active lifestyle and continue to learn myself. My posts are simply here as an outlet and if they happen to help educate others along the way I am happy to do so.

I have never been one to track my food intake.  When I am hungry I eat.  When I am not hungry I don’t eat.  I realize this is not a perfect science and in order to lead the healthy lifestyle that I want, this has to change.

I was shocked to learn that as a moderately active female, between the ages of 26-30, I should be consuming about 2000 calories per day!  A far cry from the 1200 that ‘my fitness pal’ told me I was allowed to eat…some pal.  I may have attempted to limit myself to 1200 calories… for a day.  I was starving and knew that was definitely not right, even if my goal was weight loss (which is wasn’t).  So, why was I counting calories?  I have no idea, it was my idea of tracking what I was eating I suppose.

I realize now to do things the right way I have to educate myself.  We are so lucky to have access to an overwhelming amount of information through the internet.  Yes, this is also a curse, but when you take the time to do your homework on something that is important to you, it pays off.  Everyone knows that eating ‘healthy’ involves eating your fruits and veggies, but most times the knowledge stops there.

So let’s talk ‘diet’.

Your goals determine your diet.  Are you trying to lose weight?  Are you trying to gain weight?  or are you trying to maintain your weight?   Once you have identified your goal, you need to figure out how many calories you should be taking in each day to fuel your body.

Follow this chart for a quick and easy answer; just find your gender, age and activity level and voila!

Activity levels on the chart above can be defined by the following:

  • SEDENTARY (LOW) = less than 30 minutes a day of moderate physical activity in addition to daily activities.
  • MODERATELY ACTIVE = at least 30 minutes up to 60 minutes a day of moderate physical activity in addition to daily activities.
  • ACTIVE = 60 or more minutes a day of moderate physical activity in addition to daily activities.

Now that you have established where you should be, don’t be afraid to take in the calories that your body needs; they help your body function the way it should and sustain a healthy metabolism.  When eating too few calories you put stress on your body and can affect many things such as hormones and metabolism.

The calories indicated in the chart already take your activity level into consideration, so if weight loss is your goal, small changes must be made in order to lose and lose it in a healthy manner.  A decrease of 500 calories per day is ok, BUT the decrease must be 250 in food and the other 250 in extra physical activity.

Using myself as an example for a goal of weight loss:

A moderately active female, between the ages of 26-30 = 2000 calories

I can decrease my calories from food to 1750 and increase my activity to burn the other 250 (i.e. 30 minutes of moderate cardio).  This allows my body the fuel it needs to burn efficiently and maintain a hard-working metabolism, which in turn burns those fat cells away!

Many people tend to underestimate what they are eating and over-estimate how many calories are burned during physical activity.  Remember, just because you burn 300 calories at the gym today doesn’t give you permission to have an extra helping of dessert tonight! 😉

Tip:  Be sure to give your body plenty of water and even more rest.  Being dehydrated and/or sleep deprived will slow down your metabolism and take away your chance of weight loss results.

Stayed tuned for more tips and some healthy meal choices!

Lady Champagne xo

Perfectionism…

Perfectionism...

Refusal to accept any standard short of perfection.

The other half of my double edged sword, Procrastinating Perfectionist.

Being a perfectionist is not an easy task.  Its not a trait you ask for, its just who you are.  I have accepted this part of me and as I stated in my procrastinating perfectionist post, it actually helps me conquer the procrastinator in me.

I admit that being a perfectionist can be exhausting.  I often ask myself, why do I care so much?  Do people even notice the difference? Why can’t I be like some people and just complete the task to get it over with?  Why do I spend so much time making sure everything I do is as perfect as I can get it?  and the only answer I can ever give myself is, because I care!  I care about the product or outcome that I work for.  I care about how I come across and what my work ethic looks like.  Being a perfectionist, I notice these things about others.  I don’t look for it, I just see it.  So it is important to me that others see me for the effort and quality I put into everything I do.

It seems like an ‘I am better than you’ attitude, but thats truly not what it is about.  Its not about being better than someone else, its just about being the best you.  Some people may see it as a fault, I see it as one of my greatest strengths.  A curse and a blessing that makes me who I am.

Lady Champagne xo

On the wagon again…

After hopping on the fitness wagon again, I am feeling good! I went to the gym 3 times last week including a Saturday for the first time in my life I think. I was lucky enough to have a free weekend and absolutely loved the freedom of a Saturday workout! I found it so much more enjoyable knowing I had all the time in the world on a rainy Saturday afternoon rather than the regular 45 minutes to get it over with and get home to cook dinner. In fact, I felt so good that I met my goal of hitting 3 miles (5 kilometres) on the treadmill! I ran it in just over 36 minutes. Yes I do admit I have to take rests in between but I have also gotten my speed up to 6mph from an earlier start of 5mph.

As I said before, I am lucky enough to have a slender build which means I am lucky enough not to struggle with weight loss. But that doesn’t mean I was healthy. My healthy ‘diet’ and my committment to the gym are what make me healthy. To go from never attending the gym and not limiting myself to a healthy diet, to being an intimidated beginner who just walked on a treadmill and started to improve her diet, to the confident, knowledgable, and vegetable eating gym goer I am today makes me feel amazing!  There is so much truth when I say, if I (of all people) can do it, you most definitely can too!

There are still days that I struggle not to binge on all of my weaknesses; poutine, popcorn, ice cream…anything bad in general and there are still days that I lose the battle.  But I am a work in progress and everything takes time.  I plan to continue to improve without going crazy over it and still allow myself ‘cheat days’.

This week I struggle again with time management and the exhaustion from such a busy schedule lately.  I’ve allowed myself to slip out of the gym for this week but have maintained my healthy eating habits.  This weekend is a long weekend for us in Canada and I will fully admit there will be a lot of cheating on my diet.  I have already planned it.  I won’t feel guilty, its my rest weekend.  I’ll be back at it harder than ever next week!

Fitness-Quote

Very true!

Remember, just because you stutter a little along the way doesn’t mean you have to give up completely.  If an ice cream cone ends up being your lunch, try harder at dinner time.  There is always a way to improve and eventually it won’t be such a struggle or feel like work, it will just be what you do.

Keep an eye out for RECIPES… coming soon!

Good luck to us!

Lady Champagne xo