Evolve With Mary: April 2013

Today is Challenge Tuesdays…

Are you ready for a challenge???

Last week I challenged you to purchase, stream or attend a yoga class. I went to Bikram yoga and sweated my a#@ off. I’m happy I got back to my roots, and my body is also happy about all the stretching, sweating and detoxing.

Lets think outside of the box today and change the challenge a little:

I officially challenge you to

purchase, stream, or attend a Pilates classes this week.

I love to call Pilates mid-evil torture. I have taken my fair share of Pilates classes, which I thoroughly enjoyed; but they were very challenging, yet I saw fast results. Actually my boyfriend is the one that pointed out my results. Pilates helps me look better naked, who doesn't want that? I found that Pilates was very challenging, it focuses on slow and controlled movements that don’t allow you to work up a huge sweat, but you feel it nonetheless.

What is the difference between Yoga and Pilates? I have attend both classes, on a regular bases. I must admit I saw quicker physical results while attending Pilates classes, but I also saw physical results attending yoga classes. It is my humble opinion that yoga connects mind, body and spirit, while Pilates builds core and spine strength. Since most people have never tried Pilates or Yoga I think today’s posting is a great time to compare and contrast these two practices. I thought I knew that difference, but I learned a lot from doing the research for this posting, and I can’t wait to share what I learned with you.

Yoga Vs Pilates

Yoga and Pilates are very similar but that have some key differences.

Yoga started in India over 5000+ years ago.
Pilates started in the mid 20^th century by an athlete named Joseph Pilates
Pilates is a form of rehabilitation and strengthening
Yoga and Pilates teach that mind and body are connected
Yoga also connects mind, body, and spirit
Spiritual explorations is a major part of the Yoga practice, especially through meditation
Pilates helps create an understanding that the mind and body are connected and how it can help you in your everyday life.
Most Yoga classes have a flexible routine
Pilates classes are a lot more structured
Meditation is sometimes incorporated in Yoga classes
Both Yoga and Pilates help you gain strength and flexibility
Pilates offer a total body workout while focusing on aligning the spine and strengthening the core.
Most exercises in Pilates classes involve movements to increase or gain core and spine strength
In Yoga classes you will work every muscle in your body
In Yoga each posture is followed by another posture to ensure a balanced body
During Pilates you breath in through the nose and exhale through your mouth
During Yoga they used a deeper level of breathing techniques

So which Practice is for you???

Yoga is a spiritual practice to manage stress

Pilates will help you build core and spine strength

Try both and see which one is a better fit for you.

I challenge you purchase, stream, or attend a Pilates class this week.

Good Luck!

Share your experiences with all of us!

Always listen to your body, if any exercise causes too much impact stop right away.

Reference:

http://www.active.com/mindandbody

Here are my weekly pictures… Enjoy

Hello Friends!

I hope everyone enjoyed there weekend, I know I did. Last week I mentioned I had hit a wall with my cardio training. I hadn’t been working as hard I know I needed to, I’m not sure why I started slacking off, but that’s not the point, I didn’t have time to figure out my downfall all I could do is get myself back on track. So starting last week I ramped up my routine by adding an hour of cardio before my lifting schedule. As “in-shape” as I consider myself, it was more than a little frustrating to have to complete dauntingly hard cardio routines without quitting. The first day was the hardest, I wanted to give up many times, but I stuck with it, and completed an entire week of intense cardio training. I have to say I’m happy with the change in routine. I feel strong and I’m having fun confusing my body and creating new challenges. You can’t go wrong when you push yourself.

My abs are looking good to me. I’m proud of myself, and I’m a week away from my first bikini appearance. This week I’m going to get super strict, and push myself harder then ever. Its show time… and I think I’m ready.

I have been obsessing over planks for the last few weeks, and I’m still on the plank bandwagon. I have added some sort of plank exercise into my everyday routine, and I can see the difference. Today we are going to tackle planks with leg lifts and arm lifts, just to make it a little more challenging.

Plank with Leg Lift

Start in plank position on forearms.
Keep torso straight and rigid with your body in a straight line from ears to toes with no sagging, bending or swaying.
Your head should be relaxed and looking at the ground
Slowly raise one leg around 6 inches off the floor
Hold for 1 to 2 seconds
Slowly lower leg to the floor
Switch legs and repeat
Do 2-3 sets of 10 reps.

Plank with Arm Lift

Start in plank position on forearms
Keep torso straight and rigid with your body in a straight line from ears to toes with no sagging bending or swaying
Your head should be relaxed and looking at the ground
Shift your weight to your right forearm
Extend your left arm straight out in front of you
Hold for 3 seconds, keeping you core tight
Slowly bring arm back to starting position
Switch arms and repeat
Do 2-3 sets of 10 reps

Try these new plank exercise.

They are challenging and fun.

Refernces:

http://sportsmedicine.about.com/od/abdominalcorestrength1/qt/plank.htm

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T.G.I.F

Confession

I went to the 49ers Draft party yesterday and avoided all the greasy, fried, junk food.

I am blessed to have a connection with the 49ers that allows me to go to some of their parties and events. Yesterday, I attended a draft party in San Jose. There were a lot of fans excited and having fun, and of course there was a lot of food, some fruit, but mostly greasy fried foods that would truly mess up my current eating plan. I made sure I ate before I left my house, so I my hunger wouldn’t tempt me. When I arrived my Best Friend went straight for the food, and I nicely sipped on water. It always helps when you hang out with like-minded people. My BFF is an actress that has to stay in-shape 365 days a year, so she wasn’t chopping down on anything bad, mostly fruit, cheese, crackers, and a pulled pork slider. I had a grape or two and sipped on my water until we decided it was time to leave. I’m super proud of myself, a different Mary would have raided that food stands, looking for something greasy to consume. I think I’m getting the hang of refraining from event overeating.

Confession

I am trying to figure out what I want to obtain a degree in.

I went to school for Graphic Design when I graduated from High School. It was a wonderful college experience, and I truly loved Graphic Design in my 20s. Now that I’m in my 30s I realize that my interests have shifted and I am ready for a new challenge and chapter in my life. I think I made the decision to obtain a BA in Nutritional Science. I want to work in Fitness for the rest of my life, but being a Personal Trainer isn’t so sexy after a certain age. I plan on teaching different fitness classes Zumba, Boot camps, Sets and Reps, and Kick Boxing, but in the long run I would like to educate people about proper nutrition. I’m still on the fence with my decision. I’m excited to go back to school, write papers again, do homework, and sit in 3-4 hours classes. Well maybe I’m not excited about all that stuff, but I am excited to start learning again. I just have to figure out the best path for me.

You just peeked into my soul. I like being human, because I’m allowed to be un-perfect, I’m allowed flaws and mistakes, I’m allowed to take a break from my strict diet, and crazy workout routine. As much as I love being in shape, I also realize it is not the end all of be all.

This is a never-ending journey that I signed up for. Thanks for coming long for the ride.

Hello All!

We all have just one more day until the weekend! That's a reason to celebrate.

Everyone knows about my quest to have a 6 pack by summer. I've been working very hard by keeping a clean diet, exercising 4-5 days a week, and educating myself on exactly what my body really needs. I've been eating salmon, oatmeal with flaxseeds and blueberries for breakfast. I make sure to eat at least 2-3 snacks a day, and I cut down on going out to eat. With all these changes I want to assure myself that I am going to see results sooner rather then later.

While doing some daily research a ran across a list of foods that can bloat you. I was very surprised and dissapointed that I was eating 5 out of the 10 foods that should avoid, if your trying to obtain a tight midsection.

After being dissapointed for a few minutes I snapped out of it and tweaked my diet even more to make sure I'm not working against myslef.

I wanted to share the list with all of you because knowledge is power.

What you decide to do with the list is up to you. But it never hurts to be fully informed.

Here we go:

10 Foods that Can Bloat You

4/2/13, by Michele Foley, Pop Sugar

Artificial Sweeteners
Sugar Alcohol is the enemy. It is found in diet soda, sugar free candy, and artificial
sweeteners. Sugar Alcohol is hard to digest for a lot of people, and it can lead to discomfort
and boating.

Junk Food
Junk Food + Fast Food = Slow Digestion

Alcohol
Alcohol contains sulfur gases which weakens the digestive system and bloats your entire body.
*cut out alcohol for 14 days prior to an special day or event.

Beans
Beans are great for you, but they also contain stachyose and raffinose, a type of sugar that is
not digestible by the body. "When sugar hits the large intestine, bacteria try's to break it down,
the gas is produced as a by-product. Gas bloats you."

Certain Raw Vegetables
Cabbage, cauliflower, brussels sprouts, and broccoli all contain a sugar that is broken down in
the body by a methane producing bacteria. This results in a bloated belly. Try to eat these
vegetables cooked to release some of the sugars.

Salty Foods
Over 2300mg of sodium cause you to retain water

Dairy
Dairy can lead to gas and bloating.
* Eliminate Dairy 1-2 weeks prior to a big day or event
* Greek yogurt is the only exception

Gluten
Gluten causes bloating, cramps, and gas.
* Eliminate Gluten 1-2 weeks prior to a big day or event
* FIND A REPLACEMENT FIBER SOURCE TO KEEP YOUR BODY BALANCED

Chewing Gum
Gum contains sugar alcohol (mentioned earlier) which bloats you, while chewing gum you also
swallow air more often that goes straight to your belly.
* Choose a mint instead

Carbonated Beverages
"If it has bubbles, put it down"
Bubbles give fizz to drinks and it does the same to your body. By consuming carbon dioxide
you can feel gassy and bloated at the same time.

That's the list. I found it to be very informative. I love soda water, gum, raw veggies, gluten and beans. I am not cutting these food completely out of my diet, but I feel more prepared now that I'm better informed. I will watch my intake but sometimes a girl just needs a piece of gum.

Enjoy your day today!

Low fat Sugar cookies

Ingredients
3 cups all purpose flour
1 teaspoon baking powder
1/4 teaspoon baking soda
3/4 teaspoon salt
1 cup unsalted butter (2 sticks)
1/4 cup cream cheese
1 1/4 cup sugar
1/2 cup sugar set aside
1 teaspoon vanilla extract
1/4 teaspoon almond extract
1 large egg

Preparation
1. Set racks in middle of oven and
preheat to 375 degrees
2. Line 2 baking sheets with parchment
paper
3. In medium bowl whisk together:
Flour
Baking powder
Baking soda
Salt
4. In the bowl (with an electric mixer).
cream: butter
Cream cheese
Sugar
Until light and fluffy, about 3 minutes
5. Beat in vanilla and almond extract
6. Scrape down sides of bowl
7. Beat in egg
8. Mix on low speed until dough comes
together into a cohesive mass (it will
be sticky)
9. Place the remaining sugar in a
shallow bowl
10. Moisten hands
11. Pinch of tablespoons of dough and
shape into rough balls. (Try not to
over roll dough into smooth balls,
keeping the surface a little rough
gives the cookie a cracked
appearance
12. Coat shaped dough in sugar, and
place 2 inches apart on baking
sheets.
13. Use flat b. ottom glass and flatten
cookie to 1/4 inch thickness
14. Bake for 10 minutes
15. Cookies will turn golden on bottom
but will stay pale on top
16. Cool on the pan for a few minutes,
then transfer cookie to a wire rack
and let cool completely
(Cover bowl with damp towel to keep dough moist between batches)

*makes 4 dozen cookies

Calories 80
Calories from fat 40
Total Fat 4.5g
Saturated Fat 2.5
Cholesterol 10mg
Sodium 50mg
Potassium 20mg
Total Carbohydrate 9
Dietary fiber 0g
Sugars 3g
Protein less then 1g

I absolutely love deserts but deserts don't love me back the way I would like them to. I have a lot of disciple and most times I just need 1 or 2 cookies to satisfy my cravings. So I figured these sugar cookies would calm my sweet tooth. They were amazing, I couldn't tell that they were low fat at all. They staid chewy and didn't last long with friends over. I plan in making these cookies for the holiday season. Who doesn't like sugar cookies????

I hope you enjoy the recipe

References:
Once upon a chef, by Jenn
http://www.yummly.com/page/once-upon-a-chef

Today is Challenge Tuesdays…

Are you ready for a challenge???

Last week I challenged you to purchase or stream a exercise video and complete it twice with in a week. Yesterday, making sure I complete last week’s challenge, I ran across a abdominal yoga video. The video was so challenging I helped shape this weeks challenge

Keeping with the theme of stepping outside of your comfort zone, today:

I officially challenge you to

Purchase, stream, or attend a yoga class this week.

I used to attend Bikram Yoga on a daily bases. Bikram yoga is a type of Hatha yoga characterized by a set series of postures and breathing exercises preformed in a very hot room. Bikram yoga makes you sweat, I love it, Bikram detoxifies your body while stretching your spine in many comfortable and uncomfortable postures. My love affair with Bikram usually stays strong for about 30 days, then I start freaking out, getting stir crazy, and I swear off Bikram. I convince myself the room gets too hot, or the teachers aren’t as helpful as I would like, or the students just aren't friendly enough. I can usually last about a month or two without even thinking of Bikram. Then one day it hits me. I miss the sweating, I miss the comfortable and uncomfortable postures, I want to improve my practice, my energy wants to be still and my body misses the challenge. So I usually do a walk of shame back to my old Bikram Yoga studio, where they are always nice and understanding.

Yesterday I found a abdominal yoga video on Comcast On-Demand, I decided to do it, it was only 30 minutes and I have been working hard on my abdominal strength. Truth be told I figured it was going to be a walk in the park, I figured I was going to finish the workout with out heaving breathing, or much effort. Boy was I wrong! This lady killed me. She made me work. I feel like I held certain positions for hours within this 30 minutes video. She took her time and explained every exercise to me, while she tortured my abdominal strength.

I’m always up for a challenge and I know you guys are too.

A regular yoga practice can increase your sense of physical health, emotional well being, mental clarity and spiritual connection. There are too many benefits to list but check out this article if you want more information on the benefits of a regular yoga practice. http://www.kripalu.org/article/512/

Here is a breakdown of most of the different yoga practices, so you can make an informed decision on what kind of classes you would like to stream, or attend.

Ananda Yoga: Focuses on gentle postures designed to move energy up to the brain to prepare for meditation, classes focus on proper alignment and breathing.

Anusara Yoga: Developed in 1997 Ansusara yoga pairs strict principles of alignment with a playful spirit. Postures are challenging

Ashtanga Yoga: Also known as Astanga yoga, it is physically demanding and involves synchronizing breathing with a continuous series of postures, which produces intense internal heat. This is an athletic practice and is not for beginners.

Bikram Yoga: Includes muscular strength, muscular endurance, cardiovascular flexibility, and weight loss. Practice is preformed in a 95-105 degree room

Hatha Yoga: Basic for of yoga is the foundation of all yoga styles. It incorporates postures regulated breathing, meditation and laya yoga. It can be used to achieve enlightment or self-realization.

Integral Yoga: Traditional yoga that combines posture, breathing, exercise, selfless service, mediation, changing, prayer, and self inquiry.

ISHTA: Integral Science of Hatha and Tantric Arts focuses on opening energy channels throughout the body with visualizations postures and meditation.

Iynengar Yoga: Promotes strength, flexibility, endurance, and balance through coordinated breathing and poses that require perfect body alignment.

Jivamukti Yoga: Expresses the spiritual and ethical aspects of yoga. It is a vigorous and challenging asana form with emphasis on scriptural study, changing, vegetarianism, non-violence, and meditation.

KaliRay Tri Yoga: A series flowing dance-like m movements that incorporates pranayama (breathing exercise) and meditation.

Kripalue Yoga: Gentle introspective practices that urge people to hold poses to explore and release emotional and spiritual blockages

Kundalini Yoga: Concentrates on awaking the energy at the base of the spine and draining it upward.

Power Yoga: American interpretation of ashtanga yoga, it combines stretching strength training, and meditative breathing

Restorative Yoga: Passively allows muscles to relax

Sivananda Yoga: Combines postures breathing dietary restrictions, chanting, and scriptural study and meditation.

Svaroopa Yoga: Good for beginners, promotes healing and transformation.

Vini Yoga: Used as a therapeutic practice fore people who have suffered injuries or are recoving from surgery.

Vinyasa: Focuses on coordination of breath and movements, very physically active form of yoga

White Lotus Yoga: Modified ashtanga practice that combines breath work with meditation.

Do’s and Don’t of attending a yoga class:

Don’t…

Have a big meal right before class, try eating light a few hours before class starts
Drink water during class, but have some before and after
Wear shoes or socks during class

Do…

Tell the teaching it is your first class
Ask the teacher for help if you need it
Familiarize yourself with some beginners’ yoga poses
Comeback in a few days for your next class

I challenge you purchase, stream, or attend a yoga class this week.

Good Luck!

Share your experiences with all of us!

Always listen to your body, if any exercise causes too much impact stop right away.

Reference:

http://yoga.about.com/od/beginningyoga/a/howtostart.htm

http://www.matsmatsmats.com/yoga/yoga-disciplines.html

http://www.kripalu.org/article/512/

Here are my weekly pictures… Enjoy

Hello Friends!

Last week was challenging to me. I realized that I had hit a wall, I stopped sweating as much as I used to during my workouts. At first I blamed it on my high cardio endurance levels, but last week the glass shattered. I started noticing that I wasn’t willing to push as hard as I used to, while working out at the gym. A lot of times I feel as if I am an excellent self-sabotager. I work very hard on keeping a clean diet, and making sure I exercise, then as soon as I see some results I start cheating, eating a little bit more, and pushing myself less. That is why a lot of people hire Personal Trainers, Life Coaches and Wellness Coaches. It’s hard to push yourself to your full capability. I had a long talk with myself, and starting yesterday I reved up my workout again. I realize exercising is a must do, and I can’t slack now that I am so close to my goals, this is the time that I have to push harder. So that’s where I am. I’m constantly re-evaluating myself to make sure I’m working up to my true potential. Not the limitations I set for myself.

I’ve talked about planks for the last few weeks. I love them. They have truly helped me reshape my mid-section. I feel a lot stronger, leaner, and toned now that I have incorporated planks into my everyday workout routine.

I started out with a basic plank on my forearms. Back straight, hips down, abdominals engaged, and butt squeezed tight. When it’s time for me to “Bust a Sweat” I add 3 sets of side planks, and regular planks, holding each for 60 seconds. The first 2 weeks I dreaded these non-moving torture postures, I would shake uncontrollable, while intently staring at the timer on my iphone. Wishing 60 seconds could come sooner. Now I don’t get uncomfortable until I have about 15-20 seconds to go, noticed I said uncomfortable, I have build my endurance up, and now its time for me to graduate to harder plank exercises. Here is one that I have been playing with.

Try this new Plank exercise.

It’s challenging and fun.

Plank Roll

Start in a traditional forearm plank
Exhale and rotate onto your right arm stacking your left leg and coming all the way into side plank with your right hand on your hip
Hold
Roll back down into plank
Rotate to onto left arm stacking your right leg and coming all the way into side plank with left hand on your hip
Hold
Roll back down into plank
Do as many as you can in 60 seconds

When first doing this exercise go slow to make sure you have the correct alignment. Once you have a good understanding of the movement, try adding more speed to challenge your core endurance and strength. Plank rolls also targets arms.

I superset my planks

I usually start out with a forearm plank and side plank, 60 seconds each in the beginning of my workout, just to wake my abdominals up. Then somewhere later down the line, usually towards the end of the workout, I add harder, more complex plank movements for 60 seconds, then I complete 10-15 pushups, then back to the complex plank for another 60 seconds, 10-15 more pushups, and then finally 60 more seconds of my complex plank and 10-15 more pushups. All this with no breaks. I’m now working until exhaustion and though it hurts, it hurts sooooo good.

Enjoy!!!

Refernces:

http://www.fitsugar.com/Stacy-Keibler-Ab-Bikini-Workout-Video-24036085

Happy Friday to you!

Confession

This week I exercised at a gym. It was great, tons of equipment, not many people, and they even had a steam room. I was able to complete my workouts and try out some new techniques.

I usually hate exercising in front of people. It helped that I was in Vacaville, my home town in Northern California, they aren’t flashy or over important in Vacaville, it’s just everyday people trying to live there lives to the fullest. Young men watched me as I tortured myself with Kettle Bells, but no one approached me, no one made any comments about my technique, or tried to make irrelevant small talk. I’m not going to join a gym when I get home, but I did enjoy my time at InShape

Sports.

Confession

I spent a week with my mother…

I love my Mother, we haven’t always seen eye to eye, but as I get older we are both putting forth a honest effort to continue to build our relationship. She’s very beautiful and loves exercising just as much as I do. My Mom and Dad got a divorce in 2001, the year after I graduated from high school. I’m still a little heart broken, but everyone else seems to have moved on. My father moved back to his hometown of Maryland, and married his high school sweetheart. My sister moved to Maryland to be closer to my dad. My mother brought a house, a sexy sports car, but she’s hasn’t been on a date since the divorce. She had a recent schedule shift at her job, and now, after 10 years, she has to work late shifts getting off anywhere from 6pm to 8pm. I don’t like her coming home to a lonely, quiet, cold house, so I decided to spend the week with her, spoil her, cook her dinner, and cuddle. It was a wonderful week, we talked, laughed, gossiped, and relaxed. I cooked a few healthy meals, which I could tell she truly appreciated it. I’m going home today, but I had a wonderful time hanging out with my Mother this week.

This is a never-ending journey that I signed up for. Thanks for coming long for the ride.

Bikini season is quickly approaching, and I have a few trips planed this summer, each require swim attire. I always feel like I have something to prove when I put on my bathing suit. I think I’m still trying to convince myself that I can successfully pull off a bikini, but whatever I decided to wear, at the beach or pool side, I know I will look good, and hold my head high.

Around this time of year, any calorie counting information is helpful. Where are some of my favorite tricks of the trade.

FYI

You have to cut 3,500 calories to drop one pound!!!! Lets get Cutting!

Swap toast, waffles, pastries, or pop tarts for an English Muffin and cut 220 calories
Swap a glass of whole mile for a glass of skim milk cut 70 calories
Take a walk during your lunch hour. “a brisk 15-minute walk burns about 100 calories and it gives you less time to eat” says Majorie Nolan RD, DND, CPT,
Get Salad instead of fries and save 300 calories
Try to get in an extra serving of vegetables at dinner and save 250 calories
Skip dessert and save up to 400 calories
Practicing leaving food on your plate and cut up to 500 Calories
“You can burn up to an extra 500 calories a day without doing a lot of activity, simply by standing rather then sitting” says John Timmerman, cutting up to 120-60 calories
Use a stability ball in place of a chair at work. You could burn up to 350 calories
Water, Water, Water, Water, 8 fluid ounces a day can help you cut around 300 calories
Doing some form of cardio during commercials while watching TV can cut 300 calories
No more snacking and watching TV, you can save 288 calories
“Studies show people who get less than 6 hours of sleep eat up to 300 calories more during the day because a lack of sleep triggers the production of the hunger hormone grehlin,” says Marjorie Nolan, RD, CND, CPT

Calorie watch isn’t always fun, but sometimes it necessary for us to reach our desired weight loss goals. I hope this list was helpful.

Let me know what you think, and which tips you are most likely to try.

Remember, this is a journey that you will be on for the rest of your life. Don’t stress about everything you place in your mouth, but try to find some inner self-control. You will thank yourself when you slip into that itty bitty bikini.

Reference:

http://fitbie.msn.com/lose-weight/tips/simple-ways-cut-500-calories/tip/1

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