"GO TO SLEEP!"

The title of this post is truly one of the greatest moments in reality television history, but I digress.

It's the first Friday of the month, which means it's time for yet another Fit Friday! As I said before, not every post will be about fitness or weight loss, but about living a fit life all around. This month, we are talking about sleep.

I've only watched Iyanla, Fix My Life once (twice, but it was the same episode at a later time,) but I love watching and hearing what inspirational tidbits Iyanla Vanzant has to say on other TV shows or on Twitter. In watching Iyanla Vanzant during a health segment a few weeks back, I found myself having, as ironic as this may sound, an awakening at the one thing she believes one can do to improve their health immediately:

"If you wake up on Tuesday, go to sleep on Tuesday."

I am definitely guilty of waking up one day and going to bed the next. While I sleep like a rock and get enough sleep each night, sometimes my inability to pull myself away from what I'm doing, (important things like watching TV, pinning, shopping online...) or thinking about the next day, has me staying up longer than I should be. I know sleep is important, so developing a bit of a pre-bedtime ritual has helped to get a better night's rest.

Shutting down (most) of my devices an hour before bed and writing down last minute thoughts and to-do's definitely helps, but if it's one thing I look forward to come bed time, it's the pillow mist from Bath and Body Works. No matter what is going on, whether I am ready for bed or a bit restless, once I get a whiff of that lavender, I'm not up for much longer. 

The more that I learn about physical and mental health, the more I realize just how important it is to get enough sleep and enough quality sleep. For me, getting enough sleep not just ensures that I have enough energy for my workout and the day, but it means that I wont be cranky and looking for carby/sweet foods later in the day. Mentally, it helps me to think clearly and feel at ease, not anxious. It took me many, many years, but if it's one thing I'm glad I've learned in life, it's to value my sleep!

With that, I wish you a fantastic weekend filled with fun and a good night's rest! 

Favorite Workout Of the Moment: Tabata

It feels like months have gone by since my first post for "Fit Friday," (still unsure of the title but whatever!), but here we are! As I said before, the topics will vary, but for this month I wanted to share my favorite workout at the moment: Tabata.

A while back, I tweeted one morning that I much preferred to do my Pilates for the day from the comfort and convenience of my bed. Soon after, my friend Lauren tweeted me back telling me that I should give a Tabata a try. A Ta-whata?! I had to google it since I had never heard of it before, but was immediately intrigued at what I had found. If it hadn't been my rest/stretch day, I definitely would have done it that morning. I made it a plan to give it a try the following week, and what I thought was going to be an easy workout, had me panting and sweating, just two minutes in. What initially felt like torture has become one of my favorite workouts.

So what is Tabata? It's actually quite simple. It's a form of high intensity interval training (or HIIT), comprised of one or more exercises performed for 8 rounds. Each interval last for 20 seconds, with 10 seconds of rest between each interval. Total time? Four minutes. So a Tabata could look like this:

20 seconds of lunges, 10 seconds rest, 20 seconds of burpees, 10 seconds rest...

OR

20 seconds of lunges, 10 seconds rest, 20 seconds of lunges, 10 seconds  rest...

I typically stick to one exercise per interval as I forget easily. And when I'm not making up my own workout, I'll follow along to one on YouTube (I especially love this one). I've been incorporating Tabata's into my workouts, about twice a week and I can definitely see a difference and feel myself getting stronger. Besides that, I love Tabata for a number of reasons:

1. With the exception of a timer, it requires no other equipment. Weights and machines can be incorporated into the workout, but it's not necessary. Bodyweight all the way, baby! To keep time, a wall clock or stopwatch may work, but there are a number of free apps out there specifically for Tabata, (I use Gymboss) to keep accurate time.
2. It's quick, yet effective- Time is tight for many people, so a Tabata leaves no excuses. But it works.
3. Tabatas are completely customizable. There is no one way to do a Tabata, which is great for when I feel like focusing on certain areas.
4. It can be done anywhere. At home or on the go, all that is needed is space to move about freely. It will definitely be my go-to workout while on vacation.

If you've ever done a Jillian Michael workout, you can definitely do a Tabata. Consult with your doctor if necessary, but know your fitness level and start slow. If you give it a try, let me know! You may hate me initially, but that feeling (and the next day soreness) will pass :)

Have you ever tried a Tabata workout? What is your favorite workout at the moment?

Bathing Suit Season | Part 1

There's no denying it now: swimsuit season is here. The weather is warming up, trips to the beach are being planned, and shopping for seasonally appropriate clothes is taking place. Another thing that's floating around right now is an insane amount of crash dieting and extreme fitness plans to "get skinny for summer." Seeing firsthand what some are doing, (and encouraging others to do) in order to achieve that "bikini body," is nothing short of frightening.

I know the sheer terror that this season can bring about, and I don't think there is anything wrong with wanting to tone up or reduce some jiggle where one sees fit. It's the nature of the summer season, and when you look good, you feel good. But when these extreme measures involve endless work outs while eating no more than 500 to 1,000 calories a day to achieve some ideal that is mostly likely only attained through Photoshop, there needs to be cause for concern. It's way too easy for these drastic measures to lead to something more serious, including eating disorders.

They say the most important thing you can wear is confidence, and when it comes to a swimsuit, that's definitely the case. For years, I was less than confident in swimwear, and I'll never forget the summer I started wearing shorts with my swimsuit at camp because my friend felt her thighs were too big (they weren't). Since I was bigger than her, I felt that I should do the same, not even considering the fact that I was at least six inches taller than her and "fit" from playing volleyball. It wasn't until three years ago that I finally dropped the insecurity (and extra clothing) and began to accept my body for what it was. Now, instead of focusing on my "flaws," I embrace my "assets" and shop for swimsuits the same way I would a dress for a special occasion, focusing on detail and fit. Again, when you look good, you feel good, and shopping for suits this way helps me to do just that. Instead of worrying about what I think my body looks like, I have more energy to spend enjoying myself and whatever I'm doing, like not falling off a jet ski in the deep waters of the Atlantic (true story).

While I feel so much better about my body now, I know I'll need a reminder at some point to not put pressure on myself to feel any sort of way. If you feel that way at any point this summer, do what I do: direct that energy elsewhere and focus on putting that pressure on your blender. Margaritas, anyone?

I'm stepping off my soapbox now. I'll have some of my favorite swimsuits for this summer up later today. xx

Whole 30: DONE!

From March 15th to April 13th, I will be doing the Whole 30 and recapping my experience every Monday with a post outlining how I'm feeling, what I'm eating, and how it is going overall. 

I. am. done! I feel like these 30 days just flew by! The Whole 30 is something I've contemplated doing for a while now, and even thought the beginning was tough, I'm glad I did it. 

Was it worth it?

100000%! For starters, I am back to getting a perfect nights sleep, which in turn is making me feel more energetic and focused throughout the day. Most importantly, those pesky cravings, especially sugar, I had previously? Gone. I've been tested a few times (like picking up pizza for my dad), but I never once felt like I just had to have whatever it was. (Plus, the thought of the agony my body goes through to process say, gluten, turned me right off.) Feeling as good as I do, the last thing I want to do now is screw up everything I've been working so hard for. 

So what now?

Whole 30: Week 3!

From March 15th to April 13th, I will be doing the Whole 30 and recapping my experience every Monday with a post outlining how I'm feeling, what I'm eating, and how it is going overall. 

It wasn't until I came to write this post did I realize that I am three weeks into  the Whole 30. Not just is time flying, but at this point, it just feels so natural. While I will, I don't even feel like counting the days anymore. This is my new normal...again. 

This week I had my first dining out experience since starting the Whole 30. I haven't seen my friend Lauren (who is also Paleo), since last September, so we decided we would get together and catch up over brunch. There was a part of me that wanted to postpone it until after I was done with the Whole 30, but doing so would have meant not getting together until the end of April/May. While the Whole 30 has it's restrictions, the reality is this: Life goes on. There will be brunches, and lunches, and various other get-togethers that will involve food. And if there's one thing in life that I cannot live without, it's good food and good company. The most I can do is research beforehand if possible and make the best choices I can while out. 

After said research, we decided on Nice Matin on the UWS. Since I had already reviewed the menu, I decided on the spicy lamb sausage and egg scramble (sans cream), with a side of bacon. While I would have loved a cappuccino, my pomegranate-rose tea was just perfect, and so was the day. 

Whole 30: Week 2!

From March 15th to April 13th, I will be doing the Whole 30 and recapping my experience every Monday with a post outlining how I'm feeling, what I'm eating, and how it is going overall. 

Week 2! As I mentioned last week, I made my way to Whole Foods and Trader Joe's and picked up some new veggies and herbs in the form of parsnips, rutabagas, and dill. I've only used the dill, so far, but I will report back on the veg, since I've never had either before. 

Otherwise, things are going well. I am finding my transition back to Paleo much easier than I anticipated, and even though I am "on a plan," it doesn't feel like it anymore. I also observed this week that:

• With the exception of meal planning, I am not thinking about food as I was before. 
• I feel fuller for much longer.
• Because I feel fuller, my meals aren't always on a schedule anymore. Dinner is sometimes later than my usual 6 o'clock because I don't feel hungry. 
• I haven't experienced being hangry since starting the Whole 30.
• Eating before working out makes me feel absolutely horrible, but a post workout meal makes me feel amazing. 
• I feel like I am getting more out of my workouts.
• My cravings are more or less gone. I even went to the pizzeria to get pizza for my dad and did not feel an ounce of a craving (probably cause eating it would make me sick anyway). 

As always, here is my journal for the past week:

Sleep 8 hours

Activity Kickboxing (Tae Bo), strength training

Pre-Workout Canned salmon with olive oil mayo

Post-Workout Remaining salmon, Ella's Kitchen (yes, baby food) 

Breakfast One egg scrambled, lox, leftover broccoli, tea

Lunch Ground pork w/ zucchini noodles and tomatoes, salad, a grapefruit

Dinner Pumpkin soup with sweet potatoes and chicken

Detox Update...

this was lunch. i was still optimistic at this point...

Even though I've done the "Three Day Wholesome Program" before, this time, it was just not happening. At about 8 o'clock Monday night, I went "SCREW THIS!" went to the kitchen, and gorged myself on grapes and chicken soup that my mom had made earlier in the day.