"You Cannot Exercise Your Way Out of 

Bad Nutrition."

~Dr. Mark Hyman, Integrative Physician

Do you realize on average, you would need to run one marathon for every super sized meal you eat? And that is just to offset calorie burn, it has nothing to do with the repercussions inflammation, blood sugar, food addiction issues, cardiovascular disease, etc.

Isn't it EASIER, truly, to put the food, real food, you need into your body for optimal health? If you think about, consider the times you drag yourself out of bed, fret about a workout, slave over a workout, drive 30 minutes to a workout, when truly, what you needed to start with was a 4-5 fruit/veggie smoothie for optimal health for your body.

Don't get me wrong ~ you know me, I'm a HUGE advocate of Getting Out and Getting Active. There's so much mental, spiritual, and physical benefit from that. (Many times, my Get Outs are my "church" time, if you know what I mean. I find a great connection to things much bigger than myself when I'm outdoors moving.) But the roots of your health, my friends, is what you eat and why you chose that particular item - eating - and drinking - with purpose.

We are three weeks into the challenge and I'm seeing four different nutrition commitments.
(Ready for a "mom" chat? :-)

1. Sounded good when I wanted to make a change, but I don't want to "give up" what I "enjoy" eating.
2. One foot in, one foot out - buffet style. I'll pick and choose what fits into my life for each day, if it's convenient and keeps me comfortable.
3. I'm so close. I've made huge changes, but there are a few I "need" to hold on to so I don't get "too" uncomfortable.
4. All In. Period. 

Hmmm...find one that pings your soul?

I know many of you - some very well. Some of you I do not know that well, or frankly, not at all. But my passion is to help people become aware of what is really tarnishing their health ~ and for most of us it is not a lack of movement - it's a lack of nutrition. 

I said from day one that if each participant of the 6 For 60 Challenge learns ONE thing about a food source they've always eaten (i.e.: "Wow"! That has sugar in it and I wasn't even looking to eat a sweet!" or "What the heck is that item doing on the ingredient label of the marinara sauce we have always bought?")

It all starts with a reason to care. Once you have that REASON to care about what you choose to eat, then your guard will drop about "not" wanting to make a change. It becomes a positive "I want to" instead of a negative "I have to." Allowing - and wanting - to be 100% "IN".

So with that being said, next week we are going to tighten up our focus and get ready for a dose of March Madness. The Challenge is going to get "upped" a notch - nutrition and fitness - are you ready?

The "I Can" Eating Attitude

Many of you have lived the consequence of yourself or someone you are working out with during one of my workouts who drops the "C" Bomb ("can't" - ouch. Hurts to write it.) 50 Push Ups. I recently got a smile out of this Top 10 Navy Seals quote:

"You did something wrong and now you need to increase the size of 

your chest muscles through push ups!"

(works well for my kids, too ;-)

I believe "Can't" is one of the most dangerous, debilitating words we can use. Especially when applied to our nutrition.

Positive Eating refers to how we talk about what we are eating. Are we greeting our choices with "I can't"? "I can't have those chips." Immediately we are dissatisfied with the rules we are imposing on ourselves and NO food choice will live up to what we "can't" have. But if we eliminate the negative speech from the initial contact with a food choice, we immediately gain power, control, positive boundaries, and improved satisfaction of our choices. 

The following is some science behind negative self talk. This article is specifically referring to the word "no", but I believe "can't" and "no" are similar in their negativity.

Published on July 31, 2012 by Mark Waldman and Andrew Newberg, M.D. in Words Can Change Your Brain

If I were to put you into an fMRI scanner—a huge donut-shaped magnet that can take a video of the neural changes happening in your brain—and flash the word “NO” for less than one second, you’d see a sudden release of dozens of stress-producing hormones and neurotransmitters. These chemicals immediately interrupt the normal functioning of your brain, impairing logic, reason, language processing, and communication. 

In fact, just seeing a list of negative words for a few seconds will make a highly anxious or depressed person feel worse, and the more you ruminate on them, the more you can actually damage key structures that regulate your memory, feelings, and emotions.[1] You’ll disrupt your sleep, your appetite, and your ability to experience long-term happiness and satisfaction. 

If you vocalize your negativity, or even slightly frown when you say “no,” more stress chemicals will be released, not only in your brain, but in the listener’s brain as well.[2] The listener will experience increased anxiety and irritability, thus undermining cooperation and trust. In fact, just hanging around negative people will make you more prejudicedtoward others![3 

Any form of negative rumination—for example, worrying about your financial future or health—will stimulate the release of destructive neurochemicals. And the same holds true for children: the more negative thoughts they have, the more likely they are to experience emotional turmoil.[4] But if you teach them to think positively, you can turn their lives around.[5]

My intent today is for us to understand how using the "C" word around nutrition creates an immediate situation of us being dissatisfied with whatever decision we are making, how we suddenly become the "victim" of our circumstance, and we "lose" because if we "can't" have something, then we "aren't" getting what we want.

But what if we change our vocabulary.
You "can't" have a Twinkie?
Oh, no, I CAN have Twinkie. I'm choosing not to.

You "can't" have a Sonic Cheeseburger?
Oh, I CAN, I'm just choosing not to.

The difference in acknowledging your choices and verbalizing that you care taking control of those choices and making a sound decision that positively affects you, is HUGE! You are no longer in a negative situation, but in a very positive one of self-control and empowerment.

You CAN do anything.
It's what you CHOOSE to do that makes the difference.

Are you doing a WORK OUT - or an EASY OUT?

My 10' Cardio Intensity Set (CIS) Soap Box. Ready?

The 10' Cardio is meant to push heart rate. Did I say "push"? Those of you that area seasoned exercisers, athletes, walkers, triathletes, hikers, paddlers, marathoners, cyclists, motocross racers, wake surfers, whatever it is that you do and have an activity level outside of the couch, will know what "intensity" is.

My definition is "painful". I have friends and clients who might describe it as "highly uncomfortable"; I've had others describe it to me rather colorfully in four letter words. You get the jest.

Intensity.

So what does that mean for our 10' Cardio INTENSITY Sets.

10x 45 seconds of INTENSITY with a 

quick 15 seconds to catch breath. 

Repeat nine more times.

Intensity is very personal. What's intense to one is not intense to another.  You can do these sets with whatever activity you prefer or whatever works for you. You can do what I provide in the Get Outs, you can mix and match what's in the Get Outs, and/or you can create your own based on your sport, activity, desire, etc.

For Instance:
"I'm going running today with friends (or by myself)." Does that count for my 10'?
I now ask you, "Did you have 10' of 10 intense sets that lasted :45 or longer?"
If yes, check.
If no, here ya go:

The Goal of the 10' CIS is based on American College of Sports Medicine scientific data that short, intense rounds of body weight cardiovascular activity with minimal rest has a high degree of positive impact on health and body fat loss. These types of workouts can have the most pronounced influence on cardiovascular changes (those new to working out can experience same benefits at intensity levels which are appropriate for their needs - intense is a very personal level of training and should be modified to meet individual needs).

So, if you're going for a run, sandwich the 10' CIS somewhere in your run. If you're going for a walk, do it somewhere within your walk or hike - push it. Same for biking, paddling, rowing - or whatever body weight, cross training you use. 

So when do you get to check off the 10' Cardio Intensity box?
When you do 10' of Cardio Intensity Sets :-)

So no Easy-Out's, Ok?
Have fun!
:-)

Compliments of www.talda.com

Creating a lifestyle.

I'm not a fan of "diet" as a verb. Diet, in my book, is a noun - a lifestyle. It's what we choose to eat, why we choose to eat it, and how it affects our body. Yes, I love to savor good food. But "good" is a combo of "real" and "yummy". It's a blend of real ingredients complimenting each other. That's "Yum". 

Same goes for activity. I'm very fortunate to be blessed with a community of amazing individuals who savor activity and Getting Out just as much as they savor good food. It's the call of the outdoors, the call of the sunshine, the water, the air that fulfills us and makes us love the lifestyle we partake in.

Today, the first day of the challenge, I encourage you to embrace the fulfillment you can get from honoring the basics that our bodies thrive on - movement, good/real food, and real/good friends.

Enjoy!

And for those that didn't print the workouts, here's the details again:

6 For 60 Workout Goal:

Get Out and Get Active 6 days/week  (*minimum. you get a REST DAY pass for the 7th day on any day of the week you choose - just write REST on your chart!)

Get Connected: Ask someone to Get Out with You!

Each Suggested Workout Includes:

10’ Core/Mobility

10’ Strength

10’ Cardio Intervals

*You need to scale and/or modify each suggested exercise to meet your individual needs and goals.

Week 1 6 For 60 Get Outs: choose 1 from each column/day. Mix & Match as you wish.

Core/Mobility 10’ Set a timer or use watch for :45 of activity; :15 transition - changing to next exercise	Strength 10’ Set a timer or use watch for :45 of activity; :15 transition - changing to next exercise. Levels 1: moderate comfortable weight that you can continually move for :45 Levels 2-3: challenge yourself with heavy weight - or a weight that’s new to you. Should be difficult to lift by last :15 Everyone think braced, strong core for all reps; “books on top of your head” “spine neutral” and “ribs wrapped tightly around waist”	Cardio Intervals 10’ Goal being 10x:45 of cardio push to a level that feels like a Push (breathlessness) for you. If you have different options for cardio or want to mix/match to meet your needs, go for it! Level 1: can simply be walking fast for :45 and then easy for :15 Level 2: modify options below or perform activity of choice for :45 on/:15 recovery Level 3: all out breathlessness; push yourself for 10 sets; recover for :15; do something different; step it up; take options below or be creative and utilize own sport or activity: GET OUT of your comfort zone
SET A Level 1: :30 effort; :30 transition to next exercise Level 2: :40 effort; :20 transition Level 3: mimimum of :45 exercse; :15 transition time. Your choice to work through :15 transition or take break *these are suggested times; modify to meet your needs so that you have 1:00 combined of activity/rest for each exercise	SET C	SET E
Mobility: Foam Roller Quad Roll Left IT Band Right IT Band Left Glute (cross left ankle over right quad, sit on roller and angle over to left “hip pocket” relax and roll. Right Glute (as above; opposite hip) Repeat entire set 1 more time Core: Plank (Level 1: knees; Level 2: toes or combo knees/toes; Level 3: elevated feet - either ball, foam roller, curb, bench). If floorwork too strenuous, use a bench or wall. 2 knees or toes on floor regular elbow plank Tall plank (extended arms, driving away from ground) knees or toes, push up every 5 seconds Plank Risers (knees or toes): go from elbow plank to tall plank alternating arms, keep elbows directed towards toes. If gets too tough, just hold in elbow plank or tall plank Low Dolphin Plank: Regular knee or toe plank, slowly shifting about 2-3” forward, 3” back to neutral position.	Strength: Alternate sets :45/:15 Bicep Curls Pull Ups or Rows (either on a bar, TRX, or Level 1, standing upright row) Tricep Dips: Bent knees or straight legs as needed using a chair, curb or bench Repeat entire set 3x. After 9 rounds: Last :45 is knee or toe pushups	Cardio: :45 push/:15 recovery Level 1: Fast Walk/Easy Walk with or without light weights Level 2: Alternate The Following for 5 Rounds: :45 jog or run :45 Jump Rope Level 3: Alternate The Following for 5 Rounds: :45 Sprint, Fast Row or Bike Sprint :45 Burpees with push up :
Set B	Set D	Set F
Mobility: :30 seconds each, change to next exercise quickly, rest if/as needed :30 Foam Roll Left IT :30 Fire Hydrant Stance: Lift Leg, bent knee (yes, like peeing on a fire hydrant) :30 Fire Hydrant Forward circle left hip (same position; just circles with hip rather than lift) :30 Foam Roll Right IT :30 Fire Hydrant Leg Lift Right Hip (same position; just circles with hip rather than lift) Repeat Round 1 more time Core: Level 1: :30 effort; :30 transition to next exercise Level 2: :40 effort; :20 transition Level 3: mimimum of :45 exercse; :15 transition time. Your choice to work through :15 transition or take break (Level 1: knees; Level 2: toes or combo knees/toes; Level 3: elevated feet - either ball, foam roller, curb, bench). Tall Plank knee or toes push up on :05 Spiderman elbow plank knees or toes (alternate knees bringing them slowly toward same shoulder) Isometric/Still/Strong elbow plank Low Dolphin Plank Repeat Round 1 more time After 8 sets above then finish with: Elbow plank left leg or knee only Elbow plank right leg or knee only *if on knees do what you can with leg off ground, and bring it down when you need to	Strength: Alternate sets :45/:15 Shoulder Press - core braced, try not to use legs Curls/Kick Back Tricep Repeat Round 4x When above rounds complete, 2 Sets Back to Back Push Ups: knees, toes, or elevate toes pushups: :45/:15	Cardio: :45 push/:15 recovery Level 1: Alternate: :45 Fast Walk :45 Jumping (or side to side stepping) Jacks Level 2: Alternate The Following for 5 Rounds: :45 Jumping Jacks :45 Squat, Tall Plank, Squat, Stand Up, repeat (slow walk-out burpee) with or without push up Level 3: :45 Fast High Knees Jump Rope :45 Sprint (run with jump rope)

*You can do all at once for a 30’ workout, do them separately as your schedule allows, add extra 10’ blocks for a workout that is longer than 30’, or include with another already scheduled workout you are participating in if that workout does not already include a similar exercises to meet your core/mobility, strength & cardio interval goals.

***********************************************************

Get Out Gir/Cindy Present DISCLAIMER:

The activities, classes, lessons, events, training ideas and suggestions provided by Get Out Girl, Cindy Present, or anyone representing them are merely suggestions, opinions, and ideas of their own. We are not medical professionals, doctors or physical therapists. Simply humans that care about the wellness of others. Blog posts, workouts, philosophies, food and nutrition ideas, workout suggestions/concepts are based upon our knowledge, personal views and experiences in order to help create opportunities, as well as motivate and inspire others to Get Out, Get Active and Get Connected. If you choose to participate, do so at your own risk and accept all responsibility of your actions. If you experience any pain or discomfort, please choose to see a medical professional. By choosing to participate in any of the ideas, workouts or suggestions offered by Get Out Girl and/or Cindy Present, you are accepting all responsibility and hold harmless and indemnify anyone associated with these suggestions or ideas.

Core/Mobility 10’

Set a timer or use watch for :45 of activity; :15 transition - changing to next exercise

Strength 10’

Set a timer or use watch for :45 of activity; :15 transition - changing to next exercise.

Levels 1: moderate comfortable weight that you can continually move for :45

Levels 2-3: challenge yourself with heavy weight - or a weight that’s new to you. Should be difficult to lift by last :15

Everyone think braced, strong core for all reps; “books on top of your head” “spine neutral” and “ribs wrapped tightly around waist”

Cardio Intervals 10’

Goal being 10x:45 of cardio push to a level that feels like a Push (breathlessness) for you.

If you have different options for cardio or want to mix/match to meet your needs, go for it!

Level 1: can simply be walking fast for :45 and then easy for :15

Level 2: modify options below or perform activity of choice for :45 on/:15 recovery

Level 3: all out breathlessness; push yourself for 10 sets; recover for :15; do something different; step it up; take options below or be creative and utilize own sport or activity: GET OUT of your comfort zone

SET A

Level 1: :30 effort; :30 transition to next exercise

Level 2: :40 effort; :20 transition

Level 3: mimimum of :45 exercse; :15 transition time.

Your choice to work through :15 transition or take break

*these are suggested times; modify to meet your needs so that you have 1:00 combined of activity/rest for each exercise

SET C

SET E

Mobility: Foam Roller

1. Quad Roll
2. Left IT Band
3. Right IT Band
4. Left Glute (cross left ankle over right quad, sit on roller and angle over to left “hip pocket” relax and roll.
5. Right Glute (as above; opposite hip)

Repeat entire set 1 more time

Core: Plank

(Level 1: knees; Level 2: toes or combo knees/toes; Level 3: elevated feet - either ball, foam roller, curb, bench). If floorwork too strenuous, use a bench or wall.

1. 2 knees or toes on floor regular elbow plank
2. Tall plank (extended arms, driving away from ground) knees or toes, push up every 5 seconds
3. Plank Risers (knees or toes): go from elbow plank to tall plank alternating arms, keep elbows directed towards toes. If gets too tough, just hold in elbow plank or tall plank
4. Low Dolphin Plank: Regular knee or toe plank, slowly shifting about 2-3” forward, 3” back to neutral position.

Strength: Alternate sets :45/:15

1. Bicep Curls
2. Pull Ups or Rows (either on a bar, TRX, or Level 1, standing upright row)
3. Tricep Dips: Bent knees or straight legs as needed using a chair, curb or bench

Repeat entire set 3x. After 9 rounds:

Last :45 is knee or toe pushups

Cardio: :45 push/:15 recovery

Level 1: Fast Walk/Easy Walk with or without light weights

Level 2:

Alternate The Following for 5 Rounds:

:45 jog or run

:45 Jump Rope

Level 3:

Alternate The Following for 5 Rounds:

:45 Sprint, Fast Row or Bike Sprint

:45 Burpees with push up

:

Set B

Set D

Set F

Mobility: :30 seconds each, change to next exercise quickly, rest if/as needed

1. :30 Foam Roll Left IT
2. :30 Fire Hydrant Stance: Lift Leg, bent knee (yes, like peeing on a fire hydrant)
3. :30 Fire Hydrant Forward circle left hip (same position; just circles with hip rather than lift)
4. :30 Foam Roll Right IT
5. :30 Fire Hydrant Leg Lift Right Hip (same position; just circles with hip rather than lift)

Repeat Round 1 more time

Core:

Level 1: :30 effort; :30 transition to next exercise

Level 2: :40 effort; :20 transition

Level 3: mimimum of :45 exercse; :15 transition time.

Your choice to work through :15 transition or take break

(Level 1: knees; Level 2: toes or combo knees/toes; Level 3: elevated feet - either ball, foam roller, curb, bench).

1. Tall Plank knee or toes push up on :05
2. Spiderman elbow plank knees or toes (alternate knees bringing them slowly toward same shoulder)
3. Isometric/Still/Strong elbow plank
4. Low Dolphin Plank

Repeat Round 1 more time

After 8 sets above then finish with:

1. Elbow plank left leg or knee only
2. Elbow plank right leg or knee only

*if on knees do what you can with leg off ground, and bring it down when you need to

Strength: Alternate sets :45/:15

1. Shoulder Press - core braced, try not to use legs
2. Curls/Kick Back Tricep

Repeat Round 4x

When above rounds complete, 2 Sets Back to Back Push Ups: knees, toes, or elevate toes pushups:

:45/:15

Cardio: :45 push/:15 recovery

Level 1: Alternate:

:45 Fast Walk

:45 Jumping (or side to side stepping) Jacks

Level 2:

Alternate The Following for 5 Rounds:

:45 Jumping Jacks

:45 Squat, Tall Plank, Squat, Stand Up, repeat (slow walk-out burpee) with or without push up

Level 3:

:45 Fast High Knees Jump Rope

:45 Sprint (run with jump rope)

Photo compliments of www.StatusMind.com

Are You Ready?

read·y

ˈredē/

adjective

1.

in a suitable state for an activity, action, or situation; fully prepared.

Got your game on? 

1. Log Sheets Printed?
2. Find a foam roller and weights to get you going?
3. Weekly Workouts Downloaded? (or Google Drive App downloaded to access them)
4. Tabata Timer downloaded or know where your watch/timer is?
5. Know you do have 30' in your day to Get Out - you just have to use the time in your day wisely?
6. Ready to replace your boxed/labeled foods each day with real/whole/natural foods that your body can actually use and not pack away because is is not able to break it down into nutrients?

Check.

Bring It.


#GetOut6For60

Happy Saturday, Friends!

Mindset. 

For me, it's right up there with training effort, hours put in, times recorded, and goals achieved. You go into an event or game with the right mindset, you'll get to the finish line.

It's time to create your Mindset for the next 8 weeks. 

When I train for Ironman events, one of my biggest mindsets that helps me train and compete at a "not so comfortable" level has always been "having no regrets." When the 4x2 mile sprint repeat training sets would get hard, I'd ask myself, "would I have regrets if I pulled back and didn't run as hard during this repeat?" Heck yeah, because if I didn't, I'd not be fully prepared for my event. At mile 22 of the marathon during an Ironman would I have regrets if I didn't make my legs move as fast as they could - no matter how difficult or painful it feels - after being on them 10 hours? Heck yeah. I trained too many hours, too many months, and now raced too long and hard to not give it my darnedest right now. I'm not going to let the wrong decision that in the moment might "feel the best" give me something to look back upon and totally regret having made the wrong decision.

Mindset. 

No regrets.

For me, "No Regrets" is something I personally apply to a lot in my life. It's a baseline I make decisions off of. If I'm struggling to do the right thing today and something happened that I wasn't able to do it tomorrow, would I have regrets. Heck yeah. So I'm making the right decision today. If I have a goal I'm in the midst of accomplishing and I'm faced with a decision that will derail me from that goal, am I going to allow the wrong decision to sidetrack me? Absolutely not. Keep your priorities clear and no matter what pain, anguish, temporary pleasure, or "tease" you face in the moment, you will know what you need/want to do for yourself and the bigger goal. No Regrets.

Mindset.

PreGame.

Get Your Game Face On, Friends. 

The Start Line is Monday and You Have A Goal.

Resolution Solution

Compliments of GalleryHip.com

We've all had 'em; we've all made them; we've all broken them; some of them we've achieved; many of them we've forgotten. I've had complete sentences, full paragraphs, even some diaries of New Year's Resolutions. None of which I completely accomplished.

Then several years back I decided to simplify. Everything. I just chose a word or short phrase to stick by, to live by, to make decisions by, have an annual creed by. "Believe", "Patience", "Peace", "Contentment", "Constraint", "Connected". Whatever the word was that penetrated my soul and I knew was where my focus needed to be for the New Year.

So this year as we move forward with wanting to feel better, live to more of our potential, and live more whole and complete, I was really contemplating what that would mean and how we would fulfill it. What settled with me was:

Don't Cheat Yourself.
period.

Be all you can be. Feel the best you can feel. Fuel your body like it's meant to be fueled. Live to your potential ~ inside and out. So picking up those processed cookies is no longer about how they will taste in your mouth for the next 15 seconds, but what the bigger impact will be. You will be putting chemicals and harmful, inflammatory calories in your body; you will then later mentally beat yourself up because you "fell off the wagon again", your body will consequently not be as healthy; your mind will have unhealthy thoughts; your insulin levels will shoot up, not allowing your body to utilize fat; you may snap at your significant other or kiddo because you're ticked off at yourself for not ever being able to stick to your resolutions to "eat healthier"; as the cycle repeats itself, your health declines, you're not living to your full potential, and one simple cookie contributes to a vicious cycle in which you spin out of control.

Don't Cheat Yourself.

You do deserve to have a clean, toxin free body; to feel good inside and out; to be healthy and complete in your interactions with others; to move freely, confidently, and happily. To put your energy into producing positive results for yourself, your family, and those within your community.


This year when life becomes gray and you're confronted with a decision of what to eat, whether to Get Out and Move, to speak positively or negatively, to do something kind or don't do anything at all,  to sleep in or get up 30' early to feel better about yourself; to eat an apple or a cookie, to look your child or significant other in the eyes instead of at your phone or computer when they are talking, just tell yourself:

Don't Cheat Yourself.

And decisions and life will become very clear.


On January 12 we will embark on an 8 week Resolution Solution together. It's going to be a fun ride :-)