Nutrition Challenge

So, I've been getting some questions about how to balance good nutrition with good training.  Sometimes it's hard to be good at both.  Here's a scenario for you:

Your training has been going amazingly well.  You are making it to Kelly's spin class every Monday morning and sweating it out to some rockin' good music (shameless plug for my 9:30 cycle class!).  You are in the pool 2 or 3 times a week.  You have gotten your run to 3 miles without stopping.  On your "off" day, you are taking a yoga class or doing some strength training, BUT the scale says the same thing, or maybe you've even gained a pound or two!!

What's that all about???

In my own experience and in seeing others trying to master fitness and nutrition, I think it is very common to have the "I worked out today, so I deserve a treat" mentality.  While it is true that you need to correctly fuel good training, good training does not give you an excuse to eat whatever you want (unfortunately).

In reality, most of us know how we should be eating, we just don't eat that way.  (Really...you know what you should do.)  For me, a huge downfall is the daily splurge.  What's wrong with that, you say?  Well, if I splurge every day, it's really not much of a splurge, is it?

So this is all well and good, but what can you do about taking control of what you put in your mouth?  I am not a fan of diets--deprivation just makes you want it more.  BUT, I am huge fan of a challenge.  So for the past few months, I have been participating in my very own nutrition challenge.  Here is a link to the post on my blog about it.  My goal, every day, is to eat at least 4 veggies, at least 3 fruits, and to not overeat or splurge.  If I am successful, I give myself 3 points.  My weekly goal is 18 points, so that gives me a little leeway for a treat here and there.

What I like about my challenge is that I am very motivated to eat the right things, as opposed to trying to avoid the wrong things.  If you are eating all those fruits and veggies, it's really hard to have room to eat crap.  Another rule I like to go by is making sure that most of what I put in my mouth is good for my body.  Case in point:  I avoid empty calories like pretzels.  Pretzels are not bad for you, but what good are they doing for your body?  I think in our society "healthy" is a term that has been very misused.  Sure, maybe it's not bad like french fries, but how good is it?

Not everyone struggles with good eating, but if you do, a challenge might just be the way to go.  Don't negate all of the good work you do at the gym by making poor choices in the kitchen!!  If you would like to join me in my quest for good nutrition, just leave a comment, and I will check in with you every week to see how you are doing.  Remember the goal is 18 points a week!!  You can do it!!

Ladies Night at Syracuse Bicycle

Just wanted to remind everyone about Ladies Night at Syracuse Bicycle this Tuesday night (10/27) at 7 p.m..  It looks like it going to be a fun and informative night for women cyclists of all abilities.  It will begin with food and drinks, and at 7:30 you will begin to make your way in small groups through the four clinics.  The clinics include Basic Roadside Repair in the service area (do you feel confident changing your tire?), Benefits of Bike Fit in our fit station, Women Specific Cycling Products in the general store area (hello, you are only as cool as you look, right?), and How to Balance Training, Family and Work panel discussion in our back room.   

I'm not sure if I will be able to make it, since I have to work late in Ithaca.  (All the fun stuff is always on Tuesday nights for some reason.)  I know a few women from get REAL will be there.  If it looks like you are going to go, leave a comment here and you guys can plan on meeting at the shop on Tuesday!!

Also, if you aren't following the blog yet, go ahead and set up a google reader account so you can follow all the posts as soon as they are up.  We are still working on getting the tri swim trainings at the North Area Family YMCA up and running.  I will keep you posted!!

Happy Training!

Get REAL Recipe of the Week

I have had a few requests for some nutritional topics, so I will be starting a Get REAL recipe of the week post. These will be quick, healthy, easy recipes that will take you to the next level nutritionally. In the next post I will tell you about my nutrition challenge, but for today you get a yummy breakfast treat.

Pumpkin Spice Smoothie:
(all measurements are approximate--I usually just dump them into the blender without measuring)

1/4 cup canned pumpkin
1/2 cup plain yogurt (I like to use Greek yogurt)-make sure there is no sugar added to the yogurt
1 apple peeled and nuked in the microwave for a minute or so until soft
sprinkle of pumpkin pie spice
1 cup of water or milk (milk adds calcium and vitamin D, but also adds calories)

Throw everything into the blender and mix until smooth. Pour into a glass and enjoy.

If I don't have any yogurt on hand, I will often use vanilla protein powder and milk instead, and it is just as tasty. I love smoothies for breakfast because I can manage to get a serving of both veggies and fruit into me without even thinking about it.

If you have a recipe that you would like to share, please email it to me!

Congratulations!

Congrats to Maggie, Maria, Laura and Erika, who just got REAL finishing the Fulton Century Marathon and Half-Marathon on October 11!!   Check this video out for a peek at their amazing race...




Video credits to Chuck Prosser from Multisports PT.

I know there are others of you that have recently completed a marathon or a half-marathon.  If that is you, I would love to brag on you too!!  Please send me an email with the info and a picture if you have it, and you can see yourself on the get REAL blog!!

Let's Get REAL

Welcome to the Get REAL blog.  This blog is for women who want to stretch themselves, to go further, to be more, to live better. 

We started this group at the North Area Family YMCA as a way to get women involved in endurance sports like triathlon and endurance running.  This will be a forum for you to seek advice, encouragement, and help in achieving your goals as an athlete and a woman.

Get REAL stands for Real women, Exceeding expectations, Achieving goals, Living life.

I believe that as women we have so much more strength and endurance than we give ourselves credit for.  Let's start going beyond what we think we are capable of!

Please follow this blog, as it will also serve as a great way to find schedules for training at the YMCA as well as upcoming events associated with Get REAL.  Please leave a comment and let me know what you think!

Happy Training!! 

~Kelly