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

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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

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

Healthy Life| Avocado Smoothie

I have never reblogged anything before but there is a first time for everything. My friend at the ‘Beautiful Insanity’ blog posted this today and I am so excited to try it!

Beautiful Insanity

mango-smoothieI am an absolute smoothie LOVER! I drink them all the time and my husband loves when I make him one after a great workout!

I recently tried a new smoothie recipe, one that was out of my comfort zone. Some may call me a picky eater, however I feel I am just selective! 😉

This new recipe surprised me, it was delicious!

Avocado Mango Smoothie Recipe

  • 1/2 half of an avocado
  • 1/2 cup of frozen mango chunks
  • big handful of spinach
  • 1 banana
  • 2 tablespoons of maple syrup
  • 1/2 cup of cold water
  • 3-4 ice cubes
  • 1 scoop of protein powder
  • 1 scoop of Vitamin Nutrition Supplement

This smoothie is very nutritious and I will typically have it for lunch, as it is very filling.

More insight to my healthy active lifestyle coming soon!

marissa7

 

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Determined to get back on track…

My last post about anything fitness was June 27, 2013 and that means for almost an entire month I have 100% fallen off the wagon.  I am slowly realizing no matter what I say, life will never be any less busy.

Busy is an excuse. I can now admit that.

So, in honour of hopping back on the wagon, I thought I would share a few tips I came across with some of my own comments along side them.

Here are 10 ways to help get your diet back on track:

  1. Start now by recommitting today – why wait until tomorrow or Monday?
  2. Drink water like it’s your job!
  3. Plan each meal – this doesn’t have to be complicated, make them simple and healthy.
  4. Eat – don’t make up for overeating by not eating.  Not enough enough calories in a day will actually make your body go into starvation mode and start storing fat instead of shredding it.
  5. Revisit a food journal and repeat a good day – take this opportunity to start a food journal if you have not done so already.
  6. Remind yourself how far you have come – even if its from the couch to walking on a treadmill for 15 minutes.
  7. Move!  Get your sweat on every chance you have.
  8. Don’t let a bad week turn into a bad month (Like I did!)
  9. Vegetables are your best friend – find ones you like!
  10. Repeat this tomorrow and everyday after! 🙂

A food journal is a great way to help you track what you are eating and help you improve daily.  For me, its not a matter of diet, its a matter of health.  Less junk more veggies!  A food journal is also a great way to find trigger foods; whether you suffer from headaches, digestion problems, or even stress, it will help pinpoint what is causing your symptoms and offer you a natural fix!

Here’s to being back on the fitness wagon and doing something good for ourselves!

Lady Champagne xo

Falling off the wagon?

It’s what I was afraid of!  I put my exercise regime on paper, I committed and now I think I am falling off the wagon.  It shouldn’t be my excuse but life is SO busy lately!  Ok, my life is ALWAYS busy, so what’s changed?

I started writing this post a few days ago and that’s as far as I got.  Apparently my life really is that busy.  Regardless, it’s still an excuse and I need to push past it!  I was doing so well, going to the gym 3-5 times a week, eating right and feeling good.  The changes I started to see in my body and mood were amazing and definitely motivation to keep going.  I am still feeling ok but can feel the difference in a negative way already.  I am also missing the gym and feeling guilty for not being there.  I have only been once in 2 weeks and to top it off I think I have eaten out almost everyday this week.  Don’t get me wrong, there is no harm in giving your body time to rest and heal when working it so hard but its time to get back on track!

My schedule for the next week is jammed pack, including cramming for an exam (procrastinator, remember?), but I am planning to hit the gym 3 times next week and more importantly get my eating habits back on track.  Whose with me?!

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Quote of the day!

Just remember, its natural for your regime to be interrupted but it is up to you to fight through it and stay committed. Taking care of your body is the one thing you should not feel guilty about doing for yourself… find the time!

Good Luck to us!

Lady Champagne xo

Bit by the health bug…

I know I have said on more than one occasion that this blog was not started to become a “personal” outlet, but I am finding that no matter what I decide to write about, it is personal in some sense.  Although, it still won’t be a deep disclosure of my entire life, as long as my topics are miscellaneous as promised and continue to grasp my readers I will post them.  So with saying that, I am extremely reluctant to put this topic on paper but figure it may help me stay committed.

Throughout my childhood I was always very athletic.  I was on every team in school; basketball, volleyball, badminton, floor hockey, etc.  I even played football at recess with all the boys.  Outside of school I was either running, riding my bike, skipping or roller blading and although I may not have been #1 at all of them, it came naturally to me and I was never afraid to do any of it.

Once highschool hit my priorities changed.  I got a boyfriend, a part-time job, the school work was much more intense, I had more responsibilities at home and of course I got my license.  I used all of these things as an excuse not to be athletic anymore.  It was like I grew a fear or maybe just became lazy and uninterested.  Whatever it was, it set me back.

As I grew into adulthood nothing changed besides getting more busy, having more responsibilities and having more excuses to be lazy. I believe at this point it was also the thought that I just didn’t have it in me to be an “exerciser”. To be one you had to know what you were doing, be coordinated and look the part. It wasn’t me. I had better things to do like stress about paying bills, get to work on time everyday and catch my favourite shows. Sounds ridiculous right? But its the truth.  How many of you reading this now are realizing you do the same thing? Don’t worry, its natural.  But if I can encourage anyone to become even the slightest bit more conscious about their health that makes me happy.

I am “lucky” enough to have a naturally thin build and although I ate what I wanted and did no activities, I essentially stayed the same size. (Thank you metabolism!).  But just because I was thin doesn’t mean that I was healthy underneath it all and this is a huge misconception to the human eye.  If you are not taking care of your body and putting the “right” things in it, but are thin, how does that make you healthy?  Even when I was younger and active I wasn’t the best at eating on a proper schedule or making the healthiest choices (Sorry mom and dad).  Even in recent years I struggled with this.  My kryptonite? Poutine!  Crispy fries smothered in gravy and melted cheese curds… who wouldn’t become addicted to that?!

Alas, I realized I wasn’t going to have the same “luck” throughout my entire life and I needed to change some habits.  Aside from eating a little healthier before my wedding in 2010, it has only been less than a year that I have really started to think about becoming more health conscious and trying a lot harder in the way of becoming “athletic” again. I have been lucky enough throughout the years to have some very strong influences on my life, including in the fitness world. I am just sad I never took advantage of some of it sooner, when I had the chance.

I am taking from all of the knowledge now and continually improving myself in every way I can.  I am ridding myself of that fear or uninterest that set me back all those years ago.  The surprise of it all?  Its working!

Stay tuned for more detail on how I got to this point, how I continue to improve and future tips, recipes, exercises, etc.

Lady Champagne xo