Taking Care of Ourselves
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Category: Fitness
Fuel Your Fitness: Recognizing the Nutritional Impact
In the pursuit of a healthier and more vibrant lifestyle, it’s essential to recognize the profound impact that nutrition has on our overall well-being. This is a crucial step toward making informed and positive choices for your health. At 214 Fitness, we believe that healthy eating is not just a diet; it’s a fundamental aspect of achieving and maintaining optimal fitness. In fact, dieting doesn’t work. Creating a balanced lifestyle in nutrition, fitness, and wellbeing is the best way to achieve optimal health!
Here are several ways to understand and acknowledge this connection:
- Educate Yourself: Start by gaining knowledge about the role of nutrition in the body. Understand how different nutrients, such as vitamins, minerals, proteins, fats, and carbohydrates, contribute to various bodily functions. Recognize the impact of nutrition on energy levels, mental clarity, immune function, and overall vitality.
- Observe Energy Levels: Pay attention to your energy levels throughout the day. Notice how your body responds to different foods. A well-balanced diet that includes a mix of macronutrients can provide sustained energy, while excessive processed sugars may lead to energy crashes.
- Monitor Mood and Mental Well-being: Nutrition has a direct impact on brain function and mental health. Certain nutrients, like omega-3 fatty acids and antioxidants, play a role in cognitive function and mood regulation. Take note of how your mood and mental clarity are influenced by the foods you consume.
- Evaluate Physical Performance: Whether you’re engaged in regular exercise or simply navigating daily activities, nutrition plays a crucial role in physical performance. Assess how your body responds to distinct types of foods, and consider how proper nutrition contributes to improved endurance, strength, and recovery.
- Observe Digestive Health: Digestive well-being is a key indicator of the impact of nutrition. A diet rich in fiber and nutrient-dense foods supports healthy digestion, while a diet high in processed foods and lacking in fiber may lead to digestive issues. Pay attention to how your body responds after meals.
- Consider Long-Term Health: Nutrition is a long-term investment in your health. Consider the impact of your dietary choices on your risk of chronic diseases such as heart disease, diabetes, and obesity. Recognize that the foods you choose today contribute to your overall health in the years to come.
- Notice Skin Health: The condition of your skin can be a reflection of your nutrition. A diet rich in antioxidants, vitamins, and hydration promotes healthy skin, while a diet high in processed foods and sugar may contribute to skin issues. Observe how your skin responds to changes in your diet.
- Reflect on Sleep Quality: Nutrition plays a role in sleep quality and patterns. Certain foods can either promote or hinder a good night’s sleep. Take note of how your dietary choices, especially close to bedtime, impact the quality of your sleep and overall feelings of restfulness.
- Listen to Your Body: The body often communicates its needs through cravings, hunger, and fullness cues. Learn to listen to your body’s signals. If you feel sluggish or fatigued, consider whether your recent food choices may be contributing to these feelings.
- Consult Health Professionals: Seeking guidance from healthcare professionals, such as registered dietitians or nutritionists, can provide personalized insights into your nutritional needs and how they relate to your overall well-being.
By being mindful and observant of these various aspects of your health, you can gain a deeper understanding of the profound impact that nutrition has on your overall well-being. Making informed choices based on this awareness can lead to improved health, increased energy levels, and a greater sense of vitality.
Knowing When Change is Necessary
Even Personal Trainers need a little help sometime. We, too, need the guidance of a professional to get us on track, help us stay focused, and lead us to success in our goals. That is why I enlisted the help of two very important entities; Book It Fitness for my training program and BistroMD for my nutrition goals.
My hurdle has always been my nutrition. I have struggled with it for as long as I can remember. I have gone through every stage of nutrition deficient you can image. I first became aware of ‘weight being a thing’ in high school. I lived in a very depressive and submissive environment. I was transplanted from my home state to another. I worked in the fast food industry. Those factors alone was enough to cause a developing teenager to spiral out of control in almost every aspect of life. For me, food was a comfort. Working in the fast food industry, not only made this an easy choice but, sometimes, it was my only meal of the day. Not the healthiest to say the least. I did not grow up in a time when nutrition was in the frontal lobe of everyone’s brain. I once tried the starvation diet in high school and it left me weak and shaky and realized it wasn’t for me. I joined the track team and quickly learned I was too fat and out of shape. I only made a fool of myself instead of accomplishing any real results. Then I found myself smoking again. I had been a smoker off and on through elementary and middle school and found comfort in it. Once I graduated high school, I knew I had to escape the confines of my home so I joined the Navy.
1991 
McDonald’s Worker – 1991
I struggled through bootcamp because of the smoking, being overweight, and out-of-shape but I made it to the end. I was definitely a sight for sore eyes. I couldn’t march if you put a gun to my head and made me. Anyways, I had lost some weight but it wasn’t enough for anyone to gasp at when I returned home on leave. Through bootcamp, I had a difficult time eating. Some of my unit buddies even commented on it. I was in Florida and it was hot as hell. We marched everywhere. We were constantly on the go and I would have much preferred to sleep then to eat. I even learned how to sleep standing up, in line, waiting for the next evolution.
Moving on to my first duty station…I was stationed in Puerto Rico. It as a fabulous place to be stationed. However, I was still very conscience about my weight. I didn’t want to wear a bathing suit because I was embarrassed by my body. I started working out and the weight began to shift. I still wasn’t comfortable in my skin. I got pregnant. I continued to workout. A coworker even commented that he didn’t know a pregnant woman was allowed to workout. He was very supportive in the matter given his old-school knowledge. My son only wanted wholesome, healthy food. I was 165 when I initially got pregnant. I left the hospital two days after delivery at 125 pounds. I looked amazing! I felt better than I had my entire life. I knew I never wanted to go back to the old me, my old looks or the smell of nasty cigarettes. I felt sexy for the first time in my life and I wanted to stay that way. I began a new workout regimen. I would go to work and participate in Command Physical Training. At lunchtime, I would go to the gym and lift weights with a coworker. After work, I would run a few miles. Adding the weightlifting made a huge difference in my weight shift. The weight started dropping quickly. I monitored everything I ate. I ate a little as possible and counted every calorie. Before I knew it, I had weighed in 114 pounds during my Physical Readiness Evaluation. Still I wanted to lose more!
I, then, transferred to Virginia. My husband had not been in Puerto Rico for some months because he had attended school in California. He was being fed a bunch of information from his coworker, a mutual friend. He was not very pleased with the weight loss. We had many discussions where he had threatened to have me hospitalized. Still I was so afraid of gaining weight but the culture shock of Virginia eventually took hold. My husband’s threats wore me down. I started to gain all the weight back. Soon after, I discovered I was pregnant with my second son. I was depressed, pregnant, alone because my husband was always gone, and had few friends. This pregnancy, my son, wanted SUGAR! Little Miss Debbie became my best friend! I gained so much weight that I was embarrassed to weigh myself. On top of all that, I had an emergency cesarian section. Eventually, I lost that weight and settled around 135 pounds for the rest of my career with fluctuations when I would deploy on ships.
[L] Puerto Rico 1994 
[R] St. Thomas 1995
While stationed at my last command as an instructor, I started having medical issues. I was put on some medications that made the weight disappear quickly. People thought I was anorexic. I was even escorted to the medical facility to be evaluated before I was allowed to run my Physical Fitness Test. I lost all this weight and was finally feeling good about myself once again. At 125 pounds, I was feeling secure in my body. Then, mid-40’s happened and all that weight I had lost started to come back with a quick vengeance.
Now, that I have retired and I am heading hard toward 50, I find it more difficult than ever to keep the weight off. I have gained 30+ pounds since I retired in 2013. I am tired. I am frustrated. I feel defeated. Diet after diet, lifestyle change after change. Nothing seems to fight the hormonal imbalance of a 50 year old woman. Not even hormone replacement therapy! So I made a decision.
I decided I would invest in ME! My run coach, Karen Nelson of Book It Fitness, introduced me to this program. I was very skeptical but realized I was at the end of my rope. I don’t have time to plan meals, then prepare the meals, then cook the meals. I am training for a 50 Mile UltraMarathon, I work a full time job, run my own fitness business, and manage a household of needs and wants. My plate is FULL! Who needs to add cooking on top of all that!
What’s the program, you ask? BistroMD! I viewed their website and saw their menu was in line with what I like to eat. They offer a 7-day program and a 5-day program. I noticed one of their programs was called “Menopause”. Since I am turning 50 and have moved on into this world of “The Change“; I thought this would be a great place to start. I signed up for the program but started to question if it was the right plan for my Ultramarathon Journey. I sent an email to a link on their site. First, it states it would take 24-48 hours for a response. I had an email in my inbox that day! A registered dietitian requested more information on my journey and my WHY? I answered all her questions. Wow, another quick reply! This has never happened in my world. I am usually waiting for days to get a response to the most important questions. She gave me suggestions on how I needed to proceed with some sample menu patterns to use around my intense training regimen. She was extremely encouraging. She even requested that I reach out once I start to run 25+ miles consistently so we can strategize on a new plan.
Week 1 Menu
I ordered my 5-day package on Monday. I received my package on FRIDAY via FEDEX! The meals came already frozen on dry ice in recyclable packaging. Most of the package is compostable which I absolutely love. The rest can be put in a recycle bin.
I start my program on Monday. I will definitely let you know how this system goes. So far, I am excited to have found a company that has great communication and can accommodate my lifestyle! Oh, one more thing…since I only ordered the 5-day program, their website is FULL of recipes I can cook on my own…or maybe entice my husband to. This will definitely help me get through the weekend.
Bonus! The correspondence with a Registered Dietician comes with my subscription. No extra fees are charged! Stay tuned as I go through Week 1 and give you my progress! Change is in the air!!
Check out their program and see if it will fit your lifestyle and goals!
Out with the Old ~ In with the New
As we leave 2021 behind and head toward 2022, we often reflect on the past year and decide how we can make the upcoming year better. We begin to make resolutions that are historically never kept. Our biggest hurdle is deciding on where we start our journey. There are many ideas on what can be changed running rampant through our minds. We don’t want to make too many changes at one time. That becomes overwhelming and our dreams impossible to make true. In the end, we resolve ourselves to think, this is the way it will always be and remain in the same circumstance we find ourselves every year.
Well, I say…Forget the resolutions! Make goals instead. Goals should be obtainable and true to yourself. They must be realistic. Otherwise you are setting yourself up for failure at the start of your journey. You’ve heard of the acronym “SMART”. Right?
When it comes to fitness, that is exactly how we have to approach it. Otherwise, we risk injury and setbacks. Then our goals seem near impossible to achieve. So how do we set “SMART” Goals?
Specific: The more specific your goals are laid out, the more likely you are to achieve them. Frame your goal into a specific and definable statement.
- Think about who will help you accomplish your goals. Will it be a friend, a loved one, a coach, or do you plan to do this solo?
- What exactly is your goal? Do you want to lose weight, gain strength, become financially stable, or create a new adventure for yourself?
- Where will your goal be achieved? Is there a particular race you have wanted to compete in? Is there a state, country, or particular monument you have wanted to tour? Is there a debt you want to pay off or an amount of money you want to save?
- When do you want to achieve your goal by? Is it 30 days, 90 days, or 1 year? Is there a specific date in mind?
- The most important question, in my opinion, is why do you want to achieve this specific goal? Is it for health reasons, employment concerns, or do you just want to increase your confidence?
For instance, one of my goals for 2022 is…
“I will train with a coach to run a 50 mile Base to Base Ultra Marathon in Hampton Roads, Virginia on November 11, 2022 to raise donations in support of a non-profit organization, Salvage USA, that assist veterans and active duty members of the US Armed Forces overcome adversity.”
If you would like to support Salvage USA by sponsoring my Veterans Day Base to Base 50 Mile Run, please click the donate button below. All proceeds go directly to Salvage USA to help benefit the lives of service members, veterans, and military Gold Star Families. You can learn more about Salvage USA by clicking on the following: Website, Facebook page, Instagram, and YouTube.
Measurable: Set milestones for your goals. Once you achieve a milestone, reward yourself for your achievement.
The iFit program that I subscribe to has a very good example of this. Their members have set milestones they can achieve throughout the year and earn rewards. Here is an example of their 2022 rewards:
- 100 workouts: An exclusive iFIT t-shirt
- 200 workouts: 1 free month of iFIT added to your membership*
- 300 workouts: An iFIT flag for your workout space
- 400 workouts: $100 gift card to the iFIT Shop
- 500 workouts: An exclusive iFIT sweatshirt and an entry into a drawing for a trip to the iFIT Studio**
- 600 workouts: An additional entry into the drawing for a trip to the iFIT Studio
- 700 workouts: An additional entry into the drawing for a trip to the iFIT Studio
You can easily tailor this list to fit your needs. For example, I have a goal to reduce my body fat percentage of 35.6% as of January 1, 2022 down to 21% by November 1, 2022 to be in peak physical condition for my 50 Mile Ultra Marathon on November 11. So what does that mean exactly? My goal is to reduce my body fat percentage by 14.6% in 11 months. This means my average monthly body fat loss goal is approximately 2% each month or .5% each week. That is a realistic and achievable goal for a woman of my age. To tailor my rewards program, it could look like this:
- January: <1% body fat loss ~ Play an arcade video game with my husband. (This is perfect because at the time of this writing, he does not know that I purchased a Retro Cocktail Arcade Game system for him for Christmas. They could not ship it until January 7.)
- February: Cumulative <3% body fat loss ~ Enjoy a new book.
- March: Cumulative <5% body fat loss ~ Get fitted for new Running Shoes.
- April: Cumulative <6% body fat loss ~ Visit the Botanical Gardens then plant a Spring Garden.
- May: Cumulative <8% body fat loss ~ Have a “Spa” Day. This is a perfect idea for my birthday month. Just in time to get ready for my Birthday Trip to Las Vegas!
- June: Cumulative <9% body fat loss ~ Take a day off work and go to the beach. (Just in time to try out my new surfboard built by ME.)
- July: Cumulative <10% body fat loss ~ Lounge by the poolside and enjoy an adult beverage of choice.
- August: Cumulative <11% body fat loss ~ Go on a scuba diving trip.
- September: Cumulative <12% body fat loss ~Go horseback riding with a picnic lunch.
- October: Cumulative <13% body fat loss ~ Buy a new outfit.
- November: Cumulative <14% body fat loss ~ Have a Professional Portrait Shoot.
If you are struggling to find rewards for yourself, you can check out 155 Ways to Reward Yourself for Reaching Your Goals.
Achievable: Be honest with yourself about your ability to complete the goal(s) you have set. What will be required of you to complete your goal? Do you have the skills for the task? Do you need to enlist someone to help you with your goals? What are the resources available to you?
Relevant: How do you determine if you goal is relevant? What is the purpose of your goal? How does it resonate with your desires?
For instance, my goal of running the 50 Mile Ultra Marathon from Base to Base in the local Hampton Roads, VA area lines up with my desire to help others. It is an opportunity to give back to my community by soliciting corporate sponsorships and donations for this run. As a veteran, I understand the need of providing resources to those that suffer from a trauma, struggle to adjust to life after the military, and the search for outlets that do not include a prescription medicine bottle.
Time-Bound: When do you want to accomplish your goal? By providing a timeline for you goal, it assist you with staying on track. There may be smaller goals that need to be accomplished before the bigger goal. This helps set the timeline in motion. Each of these smaller goals have to be prioritized to achieve the larger goal on your set date. It is important to give yourself ample time to achieve each of these goals. It keeps you motivated to move forward and reduces potential stress along the way. It also gives you time to reevaluate and make changes to your goals as you go along.
So are you ready to establish some new goals this year? If so, what are your goals? Do you have SMART fitness goals you would like to achieve this year? 214 Fitness would love to assist you with achieving them! We have great running programs, strength and conditioning, and Health & Wellness Coaching. This year we will also be offering Fitness Bootcamps! The best part is…WE COME TO YOU! You just choose the destination, time, and date. We do the rest! Check out our programs on Square. If you have questions, don’t hesitate to reach out to us.
