Fit Tip: Keep It Simple

Avoid food products containing ingrediants that a third grader cannot pronounce.
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Fit Tip: When someone tries to bring you down...

Try to think of the lesson you can learn from the situation. Remember, no one can ever cause you to feel a certain way. You choose how you react to situations. Sometimes it's helpful to sit back and think quietly, what you're supposed to learn. How can you be a better person, by going through, or dealing with someone else's negativity or lies. Maybe you're supposed to learn how to defend yourself. Or maybe you're supposed to learn how to let go and be the bigger person, knowing in your heart the truth. Maybe you're supposed to learn patience and respect. It could be a million things. We all have lessons we need to learn, and that's how we grow as people. So, next time you're in a situation where someone is bringing you down, think about how you can take advantage of the situation to become a better person. It may not be easy, but in the end, you'll learn about yourself, and you will grow to be a better person. WWW.LIVEFORITALL.COM

Fit Tip: You never know how long you'll be here...

We never know how long we'll be here on this earth. We don't know if we'll live to 100, or if we'll even be around tomororw. This unfortunate article is just another reason we all need to leave for each day, each moment. I always remember the quote "The minutes are more important than the years." So, cherish each moment, and live for it all. This accidental death (in the article linked below) was a classmate of mine in high school, who no matter what, would agree that life needs to be lived for the day. We need to live life in order to appreciate each other, show our love, and enjoy each minute, each moment. Be kind to others, even if they are unkind to you. My heart goes out to Chris's family and friends, and I hope that it can provide some perspective for you, even if you never knew him, as you realize that we really do need to live for each moment. Take 1 minute today to sit quietly and smile. Just smile, and be grateful for your health, your life, and your family.


Another reason to Live For It All

Fit Tip: Sacramento area races for runners and walkers in May 2010

Sacramento area races for runners and walkers in May 2010

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Fit Tip: It's Earth Day, Why Exercise Outdoors?

Turns out Nature IS a healer.

That’s right. It’s called, biophilia. The “biophilia effect” is applied to this deep connection we humans have to nature. Semantically, it means "love of life” and the theory states that we are endowed with a genetic link to nature that has evolved from our early human ancestors whose existence and survival were synonymous with the natural environment.

Nature for Health
Evidence for the biophilia effect has been scientifically demonstrated. Research has shown that nature experiences and interaction with the natural elements have a profound effect on our mental performance, self-awareness, vigor, appreciation of others and our environment.

What’s more Outdoor exposure has been shown to be even more beneficial when it is connected to exercise. Levels of serotonin, a neurotransmitter closely related to mood, rise when we’re outside. A study at the University of Queensland found that regular outdoor runners were less anxious and depressed than people who ran indoors on a treadmill, and had higher levels of post-exercise endorphins (the feel-good brain chemicals associated with “runner’s high”).

Plus, you do your lungs a favor when you exercise outdoors: According to the Environmental Protection Agency, indoor air in the U.S. is three to five times more polluted than outdoor air (meaning on average, the indoor air is 75% more polluted than outdoor air!).


Read the entire article from its orginial source

Fit Tip: Avoid traveling weight gain.

A lot of folks worry about gaining extra pounds while traveling. Due in part to the extra consumption of food and drinks, and lack of regular physical activity and exercise. So, while you're on vacation, make small efforts to compensate and minimize the effect. Do things like taking the stairs instead of the elevator (this really will come in handy,especially if you're on a cruise ship), walking to a local restaurant rather than taking a cab, walking along the beach instead of frying on the sand, and drinking at least 1 glass of water for every margarita that you drink on the beach. Be aware of the small things that you can do to be physically active, even when you are not actually "exercising." And, when in doubt, take a deck of my Travel-Fit fitness playing cards (available through www.liveforitall.com), and take a workout with you, which requires no extra space in your suitcase than a regular playing card deck! (Just try not to turn the fitness card game into a drinking game :)
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Fit Tip: "No one can, or will do it for you..."

Take from it what you wish. Apply it to any aspect of your daily life; taking care of your health, especially: "No one can, or will do it for you." -Abby
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Fit Tip: A few rules to run by... a great article

This article is a must-read for my runners out there. Some common sense rules to run by. Some are quite funny. Enjoy it! See you out there! -Abby

A Few Rules To Run By Article

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Fit Tip: The Balance of Life... a great article to start your week

So, When I read this article, I just had to share it with you all. It was written by Cheryl Richardson. You'll be able to find it on cherylrichardson.com in the newsletter archives. Enjoy and remember, life has a way of balancing itself out. We cannot go up, without coming down, and it's how we choose to respond and react to the balance of life, that makes us who we are -Abby

Own Your Power
By Cheryl Richardson

Once again the tabloid media has taken to plastering their covers with a celebrity who, at the height of her career, has been taken down by a personal tragedy in the form of betrayal by her husband. My heart goes out to Sandra Bullock as she navigates the complicated waters of a broken marriage while having her personal life splayed out for all to see. I can only imagine the hell she's living in.

Each time I see a public person knocked off the proverbial pedestal either by his or her own undoing or by someone else, I see the writing on the collective subconscious wall: "You better not get too big for your britches or we'll take you down." While it seems some need to come down in order to stop hurting people, others become the poster child for our collective fear of success.

As I watched Sandra Bullock's public embarrassment after winning the Oscar, I thought, "Great, here's another chance to reinforce the belief that it's not safe to step into the light and own our gifts." It makes me crazy because it doesn't serve anyone. Each of us has a boogieman (or woman) who keeps us in line by reminding us to tone down our brightness, to take one step back and stay with the pack, or to keep our flaws handy in case we need to pull one out to prove that we're a card-carrying member of the "fit in" club.

For some, the voice of the boogieman is loud, constant, and demanding in its request to stay small enough to keep others comfortable. For others - most people actually - the voice is subtle and sneaky, and equally pervasive and debilitating. We end up playing by its rules to keep ourselves safe and, as a result, miss out on fully living our lives. You get close to want you really want, for example, and sabotage your efforts because it feels too risky. You find an excuse to avoid making the phone call that just might land you a great job. You eat one more candy bar to stay comfortably numb so you don't have to confront the brazen friend who made fun of your latest creative idea. Or, you tow the line with family members by putting yourself down and leveling the playing field so you don't ignite the sarcastic comments or guilt-inducing statements that warn: "Don't you dare leave the tribe by being more successful than us."

If I were a betting woman, I'd put money on the fact that Sandra Bullock probably started worrying about a bomb dropping on her life when the first award nomination was announced. You know the drill. Things are going a little too well and immediately you start waiting for the next shoe to drop. You pull back, shrink inward, and maybe even start slipping up just enough to steer clear of being too successful.

Here's the thing: Eventually the other shoe will drop. That's the way life works here on planet earth. In a world of duality there will always be an eventual downside to every up. Someone you love will get sick right after you receive an offer to start a great new business. A friend might betray you just before your wedding day. Or, you'll be pulled from a promotion because someone more qualified showed up at the last minute.

The real issue is what you do with what happens, not the drama around the details. After all, our safety net (and the ability to maintain our power) comes from the investment we make in our own healing journey. How will you grow from the downside? What character traits will you develop? What old wounds will you finally face and heal? The answers to these questions (and the work you do to address them) are the insurance you purchase with your hard work. This insurance gives you the courage to express your greatness in spite of what happens or what others think.

So this week, I challenge you to do something to support humanity's goodness instead of the drama. First, send love to Sandra Bullock and anyone else who's struggling with the pain of an unexpected blow. I don't know about you, but when I saw The Blind Side, both Bullock, and the woman she portrayed, left me inspired to be an even better human being. That's what full-on greatness does.

Next, challenge the legacy of smallness that hurts us all by keeping your money away from the magazine issues that profit from someone's pain. Then, start owning your power. Toot your own horn. Speak confidently and skillfully about your accomplishments at your next job interview. Set a firm boundary the next time someone tries to keep you in line with his or her own fear and insecurity. Be brave, bold, and willing to risk getting knocked around a bit (metaphorically speaking) to stay true to your strengths and talents. I don't know about you, but I'm willing to piss a few people off or to weather a few storms to insure that I'm honoring my soul. I may go out with a few chipped teeth, but you can be sure I'll go out smiling ☺.

Fit Tip: Who cares about anyone else?

"If someone says, 'Hey, I ran 100 miles this week. How far did you
run?' ignore him! What the hell difference does it make?.... The magic
is in the man, not the 100 miles." - Bill Bowerman WWW.LIVEFORITALL.COM

Fit Tip: Moving Meditation

Ever since I was a little girl, exercise was my form of meditation. It was what I knew to do, to clear my head, solve problems, and just "be." Growing up, I was a swimmer, so I'd get in the pool, and just go. I didn't count laps, time, or flip turns. I just got into an auto-pilot zone, and thought about anything...nothing... all at the same time. If I had a problem, I'd go until I felt better, or solved the problem. It's just something that helped me. Nowadays, I am swimming less, (though I hope to get back into it this summer more!) but I use running/walking as my moving meditations. Some days I'll go for an hour or two walk, or when I just want to clear my head, and not really think about anything, I'll go for a long run. I use music sometimes, but I also enjoy the peace and quiet; especially if I'm out on a bike trail, with nature. For me, this works. Maybe bicycling is your thing, or swimming. But the key is to just go out and do it. Don't push yourself too hard. Just find a comfortable pace that you can sustain for a longer period of time. My challenge to you: Next time you've got a challenge in your life, go for a "moving meditation" exercise, and see if you feel better afterwards. WWW.LIVEFORITALL.COM

Fit Tip: Put it down on paper to help you find the time

At the beginning of the week, or at the start of your day, write down your exercise/workout goal for the day,in your daily planner. Those who actually schedule exercise into their daily routine, are more likely to actually do it. I am a person who likes to cross things off a list as I complete the tasks, so by having "go for a run" or "upper body strength" written down, I cannot skip it, even if other things come up. I must get the exercise completed in order to cross it off my daily list. See if this works for you too. Give it a try. I promise you will be more successful in finding the time to exercise. Remember, 2010 motto: No Excuses. Time is not an excuse either. WWW.LIVEFORITALL.COM

Fit Tip: For all my runners out there!

To all of my runners who will be running the 1/2 marathon this weekend in Sacramento, and all other runners out there in the world, read, think about, and internalize this quote. Let it bring you strength as you push your own boundaries and become a new person with each and every stride. Obviously, no runner is a wimp, no matter what pace you run, but we can all use a little fire lit behind us every once in a while.

"Running is a big question mark that’s there each and every day. It asks
you, “Are you going to be a wimp or are you going to be strong today?”"
- Peter Maher

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Fit Tip: Face the Facts! 60% of us are overweight!

COME ONE FOLKS, FACE THE FACTS!

A recent survey of nearly 1,400 physicians and patients revealed the following:

Only 39 percent of adults consider themselves overweight. The U.S. government, however, estimates more than 60 percent of adults are overweight or obese.

Of those who said they were overweight, only about 30 percent were concerned about developing type 2 diabetes, which increases the risk of heart disease, kidney disorders and blindness. Type 2 diabetes is strongly associated with obesity and inactivity.

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Fit Tip: More Sunshine = Less Clothing... Are You Ready?

So, the weather's getting nice out, the clocks will be turning back next week, we'll be seeing more sunshine, and what does all of that mean? Yes, we'll be wearing LESS CLOTHING for several months. No more hiding underneath layers, sweaters, jackets, and scarfs. Are you ready? If your answer is "NO" then it's time, RIGHT NOW to do something about it! If you start now, you will be able to feel your best when the summer time really hits us. Start by doing some simple exercises every day in your home in addition to your regular exercise and physical activity routine. An example of how to add in a 5 minute at-home routine every day would be the following: 1 minute of countertop pushups, 1 minute wall sits, 1 minute tricep dips, 1 minute of core rolldowns, 1 minute of Y-T-A's. If you have 10 minutes, repeat the set. If you don't know any of these exercises, email me, and I'll send you some more info. liveforitallfitness@gmail.com.

Fit Tip: This drink saves my life!

For those of you who know me, know that I will not promote ANYTHING that I don't 100% believe in and know is actually good for the body. That's why when I found Vemma/Verve, I was super excited. Not only has it helped me improve my marathon running, but it's actually healthy to drink! So, on more than 1 occasion, I felt like I was on the verge of getting sick. You know that feeling? Well, luckily I got my Verve in the mail that day (since you can only get it via mail). I drank one right away, and the next day, voila! No more feelings of sickness coming on! Thank you Verve! So, if you're health conscious and want a healthy energy drink, I strongly recommend you try Verve. There's even a formula for kids! You can read more and order your first, second, third, or hundreth case at this website: http://marathons.vemma.com

Fit Tip: Put a little "umph" in your day!

To start your week off on the right foot, here's a motivational quote for you all! "The difference between try and triumph is just a little umph!" -Marvin Phillips

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Fit Tip: Great Article on the First Lady's Views on Fitness

If nothing, just read the last line of the article...

http://www.washingtonpost.com/wp-dyn/content/article/2010/02/24/AR2010022402466_3.html?sid=ST2010022403259

Fit Tip: The Closest Thing to Barefoot Running

If you've heard about barefoot running, and want some more info on it, read this article. ChiRunning is what I did my masters thesis on, and the efficiency of it. Personally, I have a different opinion of barefoot running, but nevertheless, its' a good article and stresses the importance of a midfoot strike. Check it out and let me know what you think!

http://www.chirunning.com/shop/pages.php?tab=r&pageid=18&id=522&gclid=CKHGq8q_iqACFQ8Vawod2j8beA

Fit Tip: Quote Having to, vs. Wanting to...

"Most of us are so busy doing what we think we have to do, that we do not think about what we really want to do" - Robert Percival...

If this quote resonates with you, take a few moments today to sit quietly and think about what it is that you WANT to do... Try do do just 1 thing today, that you truly WANT to do. If you are so caught up with the chatter in your mind of what you HAVE to do, think if that's what you really WANT to be doing. If it's not, then you're sending your body negative energy, and that only leads to more internal stress. So, focus on your wants today... No one can stop us from dreaming. Let's start doing what we want to do and soon the things we have to do will be the things we want to do. www.liveforitall.com.