MYBweekend: food for thought.
When you’re moving your booty your relationship with food can totally transform. Food becomes fuel — and you want the best quality fuel you can get. Below are some links about food and eating.
The best thing you can do is eat food that’s around you at this moment - the foods that are in season. This site has an awesome cheat sheet + recipes featuring foods in season now.
Thanks Dr. Alexis Hugelmeyer from The Suah Center for pointing this fascinating article about inflammation — a hot topic you’re going to hear more and more and more about. Beyond heart disease, it’s a great article to tackle what inflammation is in the first place.
Photo by Beth Berg.
MOTIVATION: the answer for everything — water.
Drinking water can change everything. It impacts our energy, focus, your skin, physical abilities, sleep, hunger and more. So how to get in all that water? Three tips below:
Add fruits or veggies to naturally flavor your water — think lemons, oranges, grapefruits, strawberries, blueberries, raspberries, cucumbers, apples, mint, etc. Pick flavors you love and add them to your water to entice you to gulp it down.
As if you needed MORE reasons to move your booty, working out makes you drink more. Sweat more, drink more. Done.
Play a numbers game. Pick a safe container and set a goal for your typical work (or study) day. Three containers? Maybe five? You wanted an excuse to get up and walk around anyway, am I right?
We’re all looking for a FREE, easy solution for everything. Could water be it? Get chugging.
Emily @ MYB
MOTIVATION: THERE IS NEVER A RIGHT TIME — THE TIME IS NOW.
It’s always going to be cold out, or hot out or too late or too early. It’s always going to be a busy work week. There will never be extra time to find to workout, to train for that race, to try that yoga class, to cook that homemade dinner, to pack your lunch, to walk to work, to make a workout date. Simply, the time is now.
Fitness isn’t about winning or acing the class. It’s just about DOING IT. And then doing it again. And again. It’s about showing up and doing the work. Most obstacles we see are really excuses. We often get in our own way. And the best way we can shrug all that off is by lacing up and heading out the door. There is no other, better, next time — the time is now.
Emily @ MYB
**Want support getting your workouts in? Want motivation to get you out the door? Join the #MYBx22 Workout Challenge for October! Get motivational emails and track your workouts on the group workout log. Email YES to firstname.lastname@example.org to sign up!
MOTIVATION: food is fuel.
It’s tough to make the right food choices when we’re bombarded at every turn with advertisements engineered to ensure that you consume as much as possible. Food isn’t a reward or a strategic device. Food is fuel. You can’t “fight cravings” or “curb hunger.” Hunger is your body asking for something it actually NEEDS. But what you can do is learn how to tune into those messages and give your body the BEST possible form of what it’s asking for. Because when we ENJOY food is when it’s most delicious and nutricious.
These extra workouts this month will likely increase your appetite. But they will also realign your relationship with food. Some tips:
- Eat REAL food. Is it food if it sits in a package on a shelf for months, even years, at a time? No. The real food is sitting naked without any packaging in the produce aisles lining your grocery store. Getcha some.
- Eat the BEST: Whether it’s a burger or a salad, eat the BEST version you possibly can. Whole ingredients grown with care and assembled with culinary passion feed and nourish you in more ways than one. So whether you’re putting together a killer salad or going all out on the best burger in town, do it up right. Confidently eat the best version of whatever you’re eating — and I don’t mean most expensive, either. I mean the best QUALITY. Your body is working hard this month. Give it the fuel it needs to succeed.
- Marketers know that the worlds HEALTHY! or WHOLE GRAIN! or GLUTEN FREE! are hot sellers right now. Stay one step ahead of them. Usually the foods that already are “healthy” don’t have labels on them screaming at you — they’re just healthy as is.
- Super foods are foods with super powers. And most REAL FOODs have tons of ‘em — even foods you’re probably already eating. Like these: olive oil, fresh fish, blueberries, almonds, dark leafy greens (spinach, kale, collard greens, etc), avocado, lemons, mushrooms, onions, brussels sprouts, broccoli, sweet potato, eggs, high quality dark chocolate. Each some of these foods every single day and ensure your body runs smoothly. Healthy doesn’t have to be a salad snoozefest. Check out more superfoods here.
Emily @ MYB
MOTIVATION: don’t BE healthy. DO healthy.
Healthy isn’t something you are or aren’t — it’s what you DO day in and day out in the decisions you make at every turn (or at as many turns as possible!)
Check out a great list from @mindbodygreen here (via 10 Truths All Healthy People Know):
Like you, and thousands of others, I am on a journey toward optimal health. Along the way, I’ve realized that there is no traditional definition of this lifestyle. ” It’s not strictly paleo, vegan, vegetarian, Mediterranean, flexitarian etc. In fact, it’s so much more.
How do you know if you are part of the new healthy?
These are 10 of the characteristics of the New Healthy:
1. You want to live actively into your 90s.
The life expectancy worldwide is 70 and rising. However, what really matters is how functional we are in our later years. I want to be walking, running, playing, bending all into my last days. Many of my choices today have that long-term goal in mind.
2. You don’t freak out about calories.
Seriously, who wants to track calories and worry about tallying them? Talk about taking the joy out of eating! As we all know, calories are not all equal, so a simple calculation of calories is very misleading (and obsessive).
3. You don’t always believe what the FDA, USDA, or big brands tell you.
Not everyone is invested in your health. In fact, many big name food manufacturers try to sell you products that are addictive or known (and in fact, designed) to cause cravings. Don’t believe me? Read this.
4. You’re not a slave to the scale.
As you know, muscle weighs more than fat, so you might weigh more when you build more muscle. Being a slave to the scale will send you on an emotional roller coaster.
5. You incorporate weight training.
Gone are the days where we do cardio everyday without ever doing weight-bearing exercise. You need it for your bones, your metabolism, and more.
6. You know that fat is not evil.
The New Healthy are intimately familiar with avocados, coconuts, omega-3’s, and favorable fats. It’s the type of fat that matters.
(Want to see up to 10?? Click thru here: 10 Truths All Healthy People Know)
MOTIVATION: enjoy the journey.
Health isn’t something you ARE or AREN’T. It’s something you DO. Something you do DAILY. There’s no end game — it’s all in the journey. It’s about how you feel TODAY — and what you can do day in and day out to make today even BETTER than yesterday.
inspirememay: #quotes #inspiration
Holidays are in full swing and that means it’s PARTY TIME! Between office parties and holiday brunches, festive dinners and hot cocoa in the cold, chances are you’re either hosting, party hopping, boozing out latenight or taking on the holiday shopping madness. That can also mean STRESS TIME! Oftentimes, that means MYB’ing is thrown out the window. MISTAKE! And I’m not just talking calories, either.
1) IT WILL CARVE OUT “YOU TIME.”
You probably have a majority of your nights booked with some holiday shindig or another between now and January 1. You’re very popular, busy and important—which is awesome! But at some point you’re going to want to get away from it all, zone out to your favorite Katy Perry mix and just be by yourself. Working out is a GREAT way to do just that. It’s the best gift you can give yourself amidst the madness. So waking up 45 minutes earlier than usual or walking/jogging your errands or showing up an hour later to the party you’re going to be at all night anyway to squeeze in that workout is TOTALLY WORTH IT.
2) IT’LL CALM YOU DOWN.
I know it’s confusing thing to think about but getting super amped up on sweat and totally out of breath with your heart pumping like crazy will actually CALM YOU DOWN. Like in that moment when you’re holiday shopping and all the tourists are in your way and all your want to do is SHOVE through the slow walkers and plow down the old fogies in a total moment of pedestrian rage!!!! But you won’t…. because you can zen out and focus on your happy place because your yoga class or cycling class or boxing class taught you how to. Phew, breath…
3) IT HELPS YOU STAY BALANCED WHILE SOMETIMES INDULGING IN YOUR FAVORITE HOLIDAY TREATS WITHOUT GOING ALL SUGAR CRAZY NUTSO BONKERS.
It’s one thing to just say “screw it!” and go nuts on all the sweets and rich holiday goodies you can imagine just to regret it later and bank on unrealistic January resolutions to “fix it.” It’s another to balance planned indulgences with awesome sweat sessions and keep things in check with moderation. You don’t have to go all one way or the other. You don’t have to throw your hands up in the air and say “forget it!” after getting busy with the fondue platter. And you don’t have to restrict yourself to the plain veggie plate at parties either. The trick is balancing it all with great consistent workout sessions so you can still enjoy the holidays (with moderation) without waking up totally depressed and too fat to fit into your hot sequin number you’re rocking on New Year’s. Just sayin’…
A few tricks:
1) Drink seltzer with lime if you don’t want to drink or even between drinks.
2) Pick a few parties to keep your cool at and maybe not drink or eat.
3) Just say NO to some invites.
4) Eat a substantial late lunch if you know you have a long night with only crappy food offerings ahead of you - heck, don’t be afraid to pack a pre-party dinner!
5) Sweating off a hangover really is the best way to shake off a late night, get rehydrated and back on track. A morning run ALWAYS does the trick for me.
Emily @ Move Your Booty
**Photo via yours truly and my awesome co-workers at the annual holiday party. Good times. Lots of seltzer. :)
"I run because it keeps me sane."
Putting everyone else’s needs before your own is a common practice in our culture. But becoming a martyr isn’t the answer when you cut out what YOU need first. Do everyone a favor. Don’t feel guilty when you need to say no to plans or take a break from something so that you can have some time to heal yourself. If you need that run, cycling class, walk in the park, yoga class…take the time to do it and make it a priority. You’re giving everyone else the gift of a better YOU by doing that for yourself. Do what YOU NEED to keep sane.
MOTIVATION: winter detox foods.
With spring approaching get your winter detox foods in while they’re still in season. What are the three? Cabbage, kale, and beets…plus a few more if you click through here.
(via FITsugar: Winter Detox Foods)
Why it’s crucial. Lots of it.
CLICK THRU to see the eye-opening (or closing) Infographic
(via Why Sleep Is So Important (Infographic))
I know plenty of people who think that sleep is unimportant. Or beyond that, they feel they maximize their productivity or value by sacrificing sleep. I’ve never held that this is true. In college I pulled my fair share of all-nighters and I’ve been known to keep a late night or two—but I’ve always held that sleep is far more important than most people think, and that sacrificing it can actually be fairly costly as far as productivity, and at worst, can actually be quite dangerous.
This infographic showcases some studies on just how dangerous—and costly—sacrificing sleep can be, and it concludes with some facts on how you can try and improve your sleep quality if it’s something you struggle with. I hope you find it informative and helpful, and I hope that it persuades any stubborn night owls out there to try to get a little bit more shut eye now and then.
MOTIVATION: drink more water.
And drink less of the other stuff.
MOTIVATION: balancing WORK and WELLNESS.
If your go-to answer to the question, “How are you?” includes the word “BUSY!” you’re…well, you’re just like me. I can wake up at the crack of dawn, get my morning run in and then sit at my desk literally until 10pm at night. It’s insane! And can run you ragged from the inside out. A helpful article for us worker bees.
4 Tips for Balancing Work & Wellness
1) Prioritize. Create lists daily according to higher and lower priority. High priority means they must be done today. Let the lower priority items go. Don’t rush to accomplish them all — accept that the to-do list will never be completely done. Also, don’t set yourself up for disappointment by being unrealistic about how much you can accomplish on your high priority list.
2) Set Boundaries. If your high priority list is consistently too long, you may need to examine other alternatives, in conjunction with co-workers or supervisors. This could involve delegation, cooperation with team members, and streamlining or eliminating cumbersome processes. Overextending yourself leads to burnout. You may be able to get it all done this week, this month, or this year, but you must find a sustainable pace for the long term. Just as heavy manual labourers must look after themselves physically and pace their work to avoid debilitating injuries, we must use our mental, physical, and emotional energy wisely and invest in our long-term health.
I mean, if you’re not too busy of course ;)