by Emma Hammond 0 comments
Things I'm Loving Lately
~ December Holiday FITguide ~
I don't know about you but I am ALWAYS in search of new fun gift ideas for friends that I haven't repeated a billion times already. I tend to be a little idea fatigued for new gifts to go under the tree come December so I LOVE reading what others are loving lately. As someone who LIVES in my workout gear I have found certain lifestyle related items that I can't do without! Not to mention tried out a lot more that I quickly ditched. Check out a few fun must haves for yourself or a FIT friend this season.
#1: Wireless Ear Buds - MPOW Bluetooth
For years & years I hit the gym daily with the standard ear buds that drove me CRAZY! They'd get wrapped around a barbell or stuck on my clothes & I spent more time sticking the damn things back in my ears then wearing them. How am I suppose to keep people from talking to me without earbuds in??? Kidding (NOT!!)
Embarrassingly enough it took my dear husband's simple comment of "why don't you get wireless headphones?" for me to go DUH!! Oh the little things in life can bring me SO much happiness. I tested out multiple brands (many which broke) & ended up loving the mpow earbuds. They stay in while even when running, which was a must for me! They come with multiple size attachments which helped them fit me perfectly. Plus they are only $25 on amazon. Oh amazon how I love thee<3
#2: Beauty Counter - Nontoxic Skin Care (that doesn't suck!)
Truth be told I was never big on "products". Lotions, face wash, make up & such was never something I gave much attention to. Much less made me excited enough to talk about. Until I started struggling with severely dry skin & some break outs. Not fun as an adult! As I did more research into products on the market I was honestly shocked & appealed by the harmful chemicals that are in ALL of the mainstream products. Even those deemed "natural", don't even get me started on that sneaky marketing...
As someone who cares about what I put in my body via food, I felt rather silly realizing how much crap I was putting on my skin. The biggest organ in the body! I tried out a few hippy dippy products that frankly SUCKED. Natural deodorant was a no go, yet I couldn't un-know what I learned about traditional skin care products so I kept searching. Finally I was introduced to Beauty Counter products & it changed the game. Yes higher quality products were more expensive so I transitioned little by little. As I ran out of shampoo I replaced it. No more lotion? I tried out BC products. Honestly I have loved almost everything to the point I signed up as a consultant to share with others. Plus get my own discount right? :) My favs so far:
Charcoal Bar & Mask: LOVE for my skin & has cleared up a lot of my uneven skin tone issues.
Tinted Moisturizer: This is super light weight & doesn't wreck my skin after using.
Lotion/Body Scrub: I prioritize the products I use daily on the biggest areas of my body so this was a must!
For anyone who is into the their skin care routine, overall health, environmentally conscious or just enjoys fun beauty products, these make GREAT gifts. Check out more here or message me for questions about beauty counter!
#3: QALO Silicone Wedding Rings
For anyone that workouts in ANY way on a regular basis or works with their hands, these rings are SO FUN! I heard about them on a podcast & decided to order a pair for my husband & I. He was thrilled with man jewelry as a gift PS... ;) These bands are so practical for protecting your wedding rings (or regular rings) not to mention your hands from being scratched, pinched or get in the way of your activity. Even in yoga I get annoyed when my ring flips over on the mat BUT honestly I hate taking them off.
Maybe because I'm still (sorta) a newlywed but I enjoy wearing my wedding band, even when working out. Heck especially at the gym around certain men... Not to mention I hate to taking off my wedding rings while out & about for fear of losing. NIGHTMARE!! I also LOVE that you can have these engraved, they come in so many cute colors & are super affordable. Hence when you lose one like me, it's not big deal to replace. A fun hubby & wife gifts or a stocker stuffer for others. PS use the code GGW at checkout & get 15% off your order.
Other FUN Fitness Ideas to Checkout:
Healthy Human Water Bottles: so CUTE & practical. I totally use mine everyday & love how eco-friendly they are.
Vital Protein Collagen: ok maybe a weird one for most BUT this is my favorite health supplement type product that in addition to beauty counter, has done awesome things for my tendons, joints, hair, skin & nails! It mixes right into my morning coffee with no funky taste & I take it every single day.
Cozy Leg Warmers: I love being warm & cozy come winter, even in my workout gear. These cute leg warmers go right over those shorter capris & look super cute. Time for me to snag a new pair in fact!
Activity Trackers: i've been using my Jawbone up 24 for years & totally love it. It's fun to check in on my steps, sleep, heart rate & even water intake!! Plus compete with clients & friends on who can stay the most active each week. A little friendly competition never hurt anyone. ;)
Stocking Stuffer Fun: As a self proclaimed Quest Bar addict, i'd be stoked to have these slightly pricey protein bars fall into my stocking. PS fav flavors include cookies & cream, chocolate chip, s'mores, white chocolate raspberry, oatmeal chocolate chip, rocky road, coconut cashew & blueberry! Other favorite bars include RX Bars & Lara Bars.
Other fun ideas include subscription box gift cards like my fav Sunbasket or Hello Fresh. Heck a Whole Food's or Trader Joe's gift card for those health conscious foodie friends would be a hit as well.
That's a wrap folks! Haha get it? Wrap..like wrapping paper for Christmas. Ok I make myself laugh at least.. Hope this helps spark some fun ideas for friends, family & yes even YOU! Self care right?
** ANY FAVORITE FINDS YOU ARE LOVING LATELY???
by Emma Hammond 0 comments
I have had a few questions from folks regarding my post last week about training for another 1/2 marathon, my training plan, nutrition & body composition expectations along the way. In attempting to write up my thoughts I decided why not bring everyone along for the ride! Hence the birth of my weekly recap series where I will talk about my previous weeks training, recovery, nutrition & what I am learning along the way. This is all on the experimental side so some aspects will go great & I am sure to have falters throughout. That's how you learn right!So first, without turning this into a short novel, let me chit chat about my running history & goals this time around. I started distance running about 5 years ago when I first moved to Savannah. I was NOT a runner & use to skip almost every running related soccer practice in high school. I couldn't run a mile without stopping for a walk break so it's never been something that has come easy to me. So WHY run? Honestly I was in need of finding a community to meet people my age in a new town. When a co-worker invited me to a run group I decided that was a great time to put myself out there & try something new.Fast forward through the next few years, I did successfully train for a 1/2 marathon, ran a few more of those plus 5K & 10K races & ultimately decided to train for a full marathon. WHY? Yes great question... While I could say I wanted to challenge myself, I will be real. I met a man running & would have followed him anywhere. Well apparently for 26.2 miles to be exact. Guess it worked out since that guy happens to be my hubby BUT I won't pretend I ran a marathon solely based on my own ambition. Regardless we survived! YAY! Minus my body being beaten to death & I spent the next 2 years out of distance running while dealing with stress fractures, tendonitis & an overall weak body from too much cardio. I took a big step back, got in the gym, lifted heavy shit & swore that my running days were long gone. The funny thing? All those body composition goals to get lean & be fit were achieved much more easily when I stepped AWAY from the chronic cardio. Crazy huh?Yet over time I missed the open road, getting out with friends & running side by side with my husband. It was quality time together & that mattered. It wasn't about proving anything or trying to lose weight. As I often do the opposite when training for a long race. This time was just for fun & with the focus on my fitness still being in the gym. With no training plan or goals in mind I hit the road for a few runs on the weekends with the CREW. I started with 3-4 miles & within a month or two I was back up to 8-10. I simply listened to my body each run & stopped when it said too much & pushed when I was feeling good.The cool part? Even after taking YEARS off from running I jumped back in with much more ease than I ever had in the past. WHY? I am strong, fit & a more balanced athlete. In fact I've been running faster with much less time spent in my running shoes. I completely contribute that to my strength training regiment without a doubt.Ok so that's the nitty gritty ghosts of my running past. I finally decided last week to bite the bullet & sign up to run the Rock 'N' Roll 1/2 Marathon in November. This is our local big race most people train for so why not jump on board. The group I run with has follows a 3 day a week plan that I have complied with each year. However this year I have a different plan in place. WHY? Not because they don't know what they are doing. BUT I am in my body & have found through repetition that I don't hold up well to tons of running. Not to mention I LOVE lifting & refuse to ditch the days that keep me strong in favor of more mileage. So with that in mind I plan to focus on a train smart, not harder approach to 1/2 marathon training.My goal? Honestly I would love to just finish this race injury free. If that goes well I'd like to run a PR at the Charleston 1/2 Marathon in January. BUT one race at a time shall we. So my basic run less approach includes these primary workouts:
- 2x a week run (one long run & one speed or tempo)
- 3x a week total body lifting (sticking with a program my coach wrote)
- 1-2x a week cross training on the bike or swimming (triathlon future?)
- 1-2x a week yoga (restorative)
by Emma Hammond 0 comments
- 1 scoop high quality protein powder (or 6oz plain greek yogurt/cottage cheese)
- 1/2 frozen banana
- 1/2c frozen berries
- 1c unsweetened almond milk
- 2 handfuls of spinach
by Emma Hammond 0 comments
Fat loss is simple right? Move more + eat less = scale down. Follow this simple template & all will be right with the world...You look at this equation & say ok move more. How can I burn ALL the calories, sweat it out hard & make the fat drip away the quickest? I got it! The more days I workout, hours I can fit in cardio sessions & calories I can cut will definately get me in my skinny jeans asap. Because after all, 1 pound is equally to 3500 calories. Therefore if I can only eat 1000 calories a day & spend an hour on the elliptical (which says I burned a 500...lies btw), mathematically that means I will lose 3lbs a week. Perfect, I can handle that for a month or two no problem!Maybe that works for the first week. You drag yourself into the gym every single day & sweat it out on the treadmill. You eat your egg whites for breakfast, tiny salad for lunch & a bit of chicken with broccoli for dinner. You step onto that scale & SCORE! Down 4lbs!!Yet come week 2 you find yourself struggling to get in quality workouts because you are fatigued. Duh! You aren't feeding your body enough so why should it give you energy to burn away? Next you are not just a little hungry in between meals, you are STARVING. From the second you get up to when your head hits the pillow. H-A-N-G-R-Y! Heck you may even wake up in the middle of the night in need of sustenance. Sure you fight it off for a day or two but let's be real? Eventually you succumb. And you not only eat a normal amount of food, you eat twice that. All that exercise you are doing is making your body scream for nutrient replacements. Insert the binge on crappy fast food, sweet treats or at minimum oversized portions. But wait? I'm exercising a TON. Cardio all day long. That burns a lot of calories so eating a bit more is fine. Wrong! Because you have now down regulated your metabolism by trying to starve it into submission PLUS burned all your muscle via that lovely treadmill. Muscle = faster metabolism, which you worked ridiculously hard to kill.Ok I say all this in a harsh sounding tone. I know! But after YEARS of doing this myself I am super passionate about helping people understand HOW to get the results they are working so hard for. Which rarely involves listening to the stupid magazine covers telling you the perfect 1200 calorie diet paired with how to get your bikini body in 2 weeks. *insert eye rolling*Let me tell you my personal experience now that a rant is out of the way. Back when I was in the constant "must lose last 10lbs" cycle, I assumed that the more I exercised, the more weight I would lose. The best way to burn calories? Running of course! Or cardio of any kind would do. As I usually ran as much as I could until my knees hurt, then jumped on the elliptical on my "rest days".Heck I even decided the best way to lose that weight would be to run a marathon. All that running HAD to result in weight loss. So I did it. I ran 40 miles a week & watched my watch tell me how many calories I burned with every mile. On paper I should be losing at least 2lbs a week!To fast forward a bit let's just say instead of losing 10lbs marathon training, I GAINED 10lbs. And I can promise you it wasn't 10lbs of lean sexy muscle. In fact I had the most cellulite i've ever had, no muscle definition & felt quite "soft" all the way around. Skinny fat is what I would call it. So how did I gain 10lbs while marathon training? A few simple facts:
- I was only doing cardio & lost a significant amount of muscle mass. Muscle mass is GOLD when it comes to a speedy metabolism & being able to eat enough to fuel my recovery.
- I was hungry ALL the time! Yes I burned 400-1000 calories on many a run. Guess what? One burger balanced out that equation quickly. You can easily out eat any amount of exercise. But I couldn't help it. I was hungry ALL THE TIME. So I ate. Not unhealthy foods but too much, too frequently. I earned it right?
- I was training for performance, yet attempting to eat for aethestics. My goal was to run a marathon. That was the focus, the training & I really needed to do was eat to support that. Yet instead I tried to starve it! You need to create a deficit when trying to lose body fat but NOT when you are trying to perform at a sport. Those are two SEPARATE goals!! Can they be balanced? Yes, sometimes you can work to find that small caloric deficit that meets both needs, but it's tough. And often not sustainable.
- I was causing havoc on my hormones! That much physical stress in the form of exercise plus dietary stress majorly impacted my hormones. I actually had blood work done & my cortisol was threw the roof! I was waking up in the middle of the night, exhausted midday, cold all the time, lost my period & my body was in no place to function efficiently. AKA fat loss stalled. PLEASE NOTE: these are all BIG warnings signs of overtraining!!!
- PICK ONE GOAL: performance, fat loss, muscle building or maintenance. There is no right answer & it will change over time. BUT there are more efficient ways to achieve each. If you just need to de-stress & that's what working out is for then GREAT! Do what makes you happy & never feel bad about that. But understand your top priority so you have realistic expectations.
- KEEP HORMONES IN CHECK: if you are performing at a high level of intensity & not putting it back into your body. It will at some point rebel. You can't use & abuse it into submission.
- MUSCLE RULES: this is the best tool you have in the body composition game. The more you have or can at least maintain, the more calories your body burns at rest. Cardio builds endurance & heart health but NOT muscle. Aka lift something!
- THINK LONG GAME: if you are trying to lose fat, it didn't come on overnight & won't disappear that way. Bummer I know. But find the exercise balance & dietary intake you can maintain comfortably for the duration needed to hit your goal. Not to mention you can see yourself sticking somewhat close to after. AKA if you can't see yourself eating that way in a year, it's too restrictive. Find a better balance.
- MAINTANENCE IS OK: you don't always need to be in diet mode. Even if you still want to or need to lose body fat, it's ok to hang out in maintenance for a bit. In fact it's a must! If I sign up for a face & train for it, it's with the understanding I may lose a little muscle & not be as defined as I'd like. BUT my goal is to fuel performance. That is awesome!!! Fat loss is something I can come back to IF & when I want to. We shouldn't stay in a deficit all the time & it's important to exercise for fun! Not just to change our physical appearance.
by Emma Hammond 0 comments
The times in my life I have found food to be the most stressful have been when I felt my hunger, cravings & energy RULED my life. I woke up & CRAVED coffee. I felt sorry for any fool who crossed my path (husband included) before I had my creamy caffeine fix to start my day. I could think of nothing else until that cup of joe was in my hands. While some of that was behavioral in that it was a habit I associated with waking up. It was also a physical dependency. I absolutely had a headache by 10am when I attempted to ward off the beverage for a day or two.Mid-day chocolate yearning? Yes, been there done that. Every day like clock work my mouth literally watered for a sweet treat. AKA I kept my drawer stocked full of hershey kisses to sooth my afternoon energy slump.Even worse for me was battled constant hunger? I would get up & eat a "healthy" breakfast with 400-600 calories, more than adequate to satisfy me for a few hours. Yet within 2 hours I felt my belly grumble & couldn't stop staring at the clock until I reached an acceptable snack time or lunch break.I couldn't find a way to stay full, feel satisfied, not have a drop in my blood sugar & get away from eating by the clock! It was stressful & I felt like a slave to my bodies every whim. Sucks!!!This is a typical cycle I work through with clients who are going through the same frustrations I have had. It's a very personalized process to be honest & there is no "5 full proof steps" to conquer cravings, lose 5lbs & achieve your perfect bikini body. Sorry to burst the bubble but ANY information that states that....IS BS!! Run quickly in the other direction.
- Are you hitting your protein needs? A quick review of most clients food journal automatically shows a lack of protein. The biggest building block to build/maintain muscle, balance blood sugar & create satiety between meals. This is the first hole to fill if it's missing in your diet.
- Are you a fat or carb eater? This is individualized & based on your activity level. Some people thrive off a higher fat diet while others feel fueled on more whole food carbohydrates. I even have clients that feel better off carbs in the form of starch rather than sugar. Such as sweet potatoes over fruit. It takes time & listening to your body to see where you fall on this spectrum. Yes patience.
- Are you eating ENOUGH of the RIGHT foods? 200 calories of lean protein & fiber filled vegetables is not the same as 200 calories of chips. Sorry! Yes calories in vs calories out matter. But QUALITY of calories matter as well. You can easily be over eating while being undernourished. Leading to hunger, cravings & troubles regulating your nutrition. Plus if you are super activity & under eating, the same results are likely.
- Sleep & Stress: These are JUST as important to the energy equation as food & fitness. If you are under slept your body will be searching for outside stimulus to get you through. Especially that extra sugar & caffeine boost that give us a bump in serotonin. AKA happiness. This is not just feeling tired, it's causing serious hormonal issues that will make any amount of willpower obsolete.\
- Are you out exercising your diet? I actually have a whole post about this coming next week BUT overexercising can cause hormonal dis-regulation. Especially if at the same time you are trying to "diet". Talk about an additional stressor the body can't handle. You don't need to go balls to the walls 6x a week to try & lose body or stay in shape. In fact you MAY be directly keeping you from achieving those goals.
by Emma Hammond 0 comments
There is nothing that makes me happier than walking in the gym to see a floor full of motivated people of all ages working out. I absolutely believe that showing up & doing SOMETHING is better then sitting on the sofa. However I also tend to see the same hard working face, walking through the same workout routine 5 days a week year after year. And guess what? They look exactly the same year after usually. Often still talking about wanting lose that last 10lbs or look more "toned" or whatever their goal may be.Frustrating right? It breaks my heart every time I see people being consistent, working what they perceive to be hard & putting in the time to no results. Ready to change that? Me too! First up, my Top 6 Common Mistakes I see gym goers making that are stealing their results. Ask yourself, is this you?
1. Not Following a Program: You walk into the gym & blankly look around at the equipment like a lost puppy dog. With no rhyme or reason you do a few curls here, maybe try out that ab machine there, 10 reps no 20? After 20 minutes of a miscellaneous mash up "workout" you hit the door. Kudos for showing up but I can promise you there are more effective ways to use that 20 minutes. Decide what your #1 goal is & find a program that fits.
2. Never Changing Up Your Plan: Wait didn't you just say stick to a program? Well yes..but it is also important to mix it up in an smart & progressive way. I see the most consistent faces in the gym hitting the same 5 machines in a row or getting on the elliptical at the same pace for 45 minutes Monday through Friday. Your body adapts to that & is not going to push to make the changes you are seeking.
3. Not Challenging Yourself with Heavier Weights: Not to hate on the pretty pink dumbbells but if you are lifting a weight you could repeat all day, it's not heavy enough. Yet again, you have to challenge your body! You don't need to go to failure every time but as a general rule the last few reps should be VERY difficult. Please don't be afraid to get bulky, that is all diet & you will not wake up tomorrow looking like the Hulk. And if you do, try to get a better hairstyle..
4. Focusing on Small Muscle Groups Over Compound Movements: I understand that everyone enjoys the burn of some ab work, tricep dips & manly bicep curls. BUT those are small muscle groups that can be worked within then more beneficial compound movements. It's fine if you want to throw a few of those exercises in at the end but the bulk of your workout should be big muscle group movements like squats, pulling, pressing & hip hinging. Unless you are a professional body builder, please ditch the abs & arms day.
5. Too Much Cardio: I'm going to leave this response a little short because this isn't the post for a cardio rant BUT doing tons of cardio every week is not going to make you "toned", feel sexy naked, have a fast metabolism, bone health & so on. In fact, doing too much will make it impossible to achieve any of that. Yes even if your goal is fat loss! Doing some is fine but balance it with strength training & gear cardio towards interval workouts for you best body yet.
6. Constantly Searching for the "Perfect Plan": You try a plan for a week & say "I don't see any difference" so you jump ship & find a new one. Results takes time, embrace the process! There is NO perfect program & many different formats can work amazingly. Especially if you are a newbie gym goer. Find one that fits your goals, lifestyle, time availability & that you can stick to. Give it a try for MONTHS, not days or weeks! I promise it will pay off.
- Write down you TOP goal. Yes I know we all want to lose 10lbs, build muscle, run a race & so on but having too many goals leaves us spinning our wheels. Decide what is most important for the next 12 weeks to start an action program to get you there.
- Talk to a Professional: even if you can't workout with a trainer, run coach or yoga instructor 3 days a week, we are here to help! Set up a consult to discuss what you'd like to accomplish, your health history, current activity level, lifestyle & let them guide you to a realistic plan you can feel good about.
- Analyze Your Lifestyle: I don't know how many times new clients start with me & say I have to workout to lose these last 10lbs. When I ask about their diet, sleep & stress? It's a hot mess. As the phrase goes, you can't out exercise a bad diet but the same goes for stressful lifestyle factors. Total picture!
NEW YEAR, NEW MANTRA:
2015 has come & gone, New Year's celebrations flew by & here I am 10 days into 2016. I can't say I have ever been a hardcore New Year's resolutioner. I have no problem setting goals, even lofty ones! It's fun to put pen to paper & kick off a new year feeling like I have a clean slate to make anything happen. The truth is, this year I had every intention of sitting down to reflect on the past year & make a lengthy list of all the kick ass action items I would accomplish this year.Yet January 1st passed by & instead of overthinking the moment, I simply lived in it. Instead of worrying about whether I slipped up on my resolution week one, I focused on what I wanted to prioritize that day. What mattered most that day or week that would push me just a little closer to being the PERSON I want to be. While I want to work hard to check goals off my list, I also want to feel a certain way about the process. SAY WHAT?:Let's take my entire reason I took up running many years ago as an example. I didn't just want to run a marathon to cross the finish line, I wanted be the kind of person who dedicated themselves to consistently showing up to do the work. That was & still is my motivation & WHY behind the goal. Professionally I do want to grow my business to make money but it's what making a living off of training shows me that is my WHY behind the daily drive. I want to be the kind of person who is reaching people & making a difference in their quality of life. If I focus on doing the best job I can with every client who comes my way I am achieving the goal of growing my business while focusing on being the person I want to be in the process. Make sense?I connected much more with the idea of deciding what kind of person I want to be in 2016. If focus on that mantra in every action I take each day, on every to do list I make & with how I put myself out there then 2016 would be everything I wanted it to be. So I thought hard about choosing one word to be my mantra this year that was congruent with my personal, professional & lifestyle goals...Every goal I had was about putting myself out there, reaching for what I wanted & not being scared to do so. It wasn't the goals in 2015 that held me back, it was the fear or failing at something I cared about. But guess what? We are all going to fail...so what! Even when I have failed at a task I've learned something valuable along the way. It wasn't a waste. So that's my mantra for 2016...FEARLESS is the way I will make my actions congruent with my goals. Instead of asking myself did I keep that resolution, I will ask if I acted fearlessly in the pursuit.Did I not write that blog, reach out to a client, take a new course, share new information, try out a new workout, avoid a new food or even skip a workout out of fear?
- missing out
- being judged
- being wrong
- not following the crowd
- having a freaking voice
- or sharing a different outlook that people may disagree with!
QUESTION:I challenge you to share you one word theme! Ask the tough question & dig deep. Beyond the checklist, WHO do you want to be in 2016??
by Emma Hammond 0 comments
by Emma Hammond 0 comments
The fall season is finally creeping into the hot & humid weather. Well technically it is fall, but the 91 degree heat index today doesn't quite make it feel like a crisp fall day. Such a tease after a few days of cooler temperatures! Either way those cool days flipped a switch in my internal seasonal clock. My taste buds are leaning towards hearty warm foods over cold salads, my desired forms of exercise is beginning to shift & even my sleep clock feels a bit different. I love this change & fully embrace mixing up the normal routine depending on what feels natural given the time of year. We all need a bit of change from time to time! What does that mean for my food, fitness & general routine? Here is a snippet of life lately in food, fitness & seasonal change.Food:While I am still enjoying salads, they are now being filled with warmer toppings & heartier ingredients. Roasted starchy vegetables such as roasted winter squash varieties, sweet potato & beets have been thrown in the mix. I've swapped out the crisper romaine & spring mix for heartier arugula, kale & spinach as my salad bases. This time of year also means swapping out berries for delicious apples or pears. These also make a delicious addition to the daily salad.The crockpot has also been a mainstay on the counter top. As nothing beats a slow roasted piece of meat, a delicious chunky stew or flavorful thick soup to come home to on a fall evening. These main meals have also been accompanied by warmer sides such as risotto, quinoa, roasted fall vegetables & sweet potatoes. Breakfast has also been mixed up a bit. During summer months I tend to embrace cold foods such as hard boiled eggs, cold leftovers (weird I know), yogurt bowls & smoothies. Lately I cannot get enough eggs in every form. Oatmeal has made a comeback in addition to savory bacon & breakfast scrambles. As I look at how my intake has changed, I absolutely notice trends. The top being my carbohydrate consumption has increased in the form of oatmeal, apples over berries, winter squash over summer varieties, rice instead of green beans & more. But wait...does that mean I'm going to add the dreaded winter weight many gain during hibernation? As long as I am mindful of my consumption, absolutely not! In fact I've found my body responds well to switching it up from season to season. My body is often much smarter than me when I bother to listen. Without consciously thinking about it, the temperatures decrease & my desire to get outdoors to run increased. At the same time my body started gearing me towards a slightly higher carbohydrate intake to balance the new addition of cardio to my routine. Smart right? Instead of worrying about keeping tight control over my fall food changes, I will simply make sure I still get in balanced meals full of protein, healthy fats, lots of vegetables & whole food carbohydrates.Fitness:As mentioned I have suddenly had the running bug pop out of nowhere & grab hold tightly. Now that it's not 1,000 degrees outdoors I am enjoying increasing my mileage while being smart about doing so gradually. I have battled my fair share of running injuries from stress fractures to severe tendinitis. Many a tear has been shed after having to bow out of races I signed up for or waving goodbye to my husband as he ran with our running group. This time around I am taking it slow, focusing on having fun & have no lofty goals to run a big race anytime soon. No easy task for me & something I keep having to remind myself of. My instinct is to jump from my first 5K distance in 3 years to "hey maybe i'll run a 1/2 marathon in a month". Seriously Emma... Anywho I am putting some limitations on the distance for now & just enjoying the fresh air & fun with friends. Another reason I have no desire to overdo the mileage is because I love lifting heavy things. That has not & will not change. What has changed is my frequency, program & intensity. In the past I have made the mistake of picking up a new activity such as running & simply adding it to my already full workout schedule. Previously I was lifting 5-6 days a week, 2x HIIT workouts & a day of power yoga. If I tried to maintain that routine & added 3 days a week of running in I can guarantee over training or injury would occur. This time around I am sticking with 3 days of total body lifting, 3 days of running & 1 day gentle yoga. My runs also vary from a medium distance steady state run, a sprint day & a long run over the weekend. If I ever have a week I feel as though I'm under recovering, one of these will be the first to go! Yoga is also become a mandatory addition & no longer an "if I feel like it" once a month activity. I have to stretch frequently & move my body in more restorative ways. I finally got real & admitted it doesn't happen as much as needed alone. Sunday is yoga day & I still take time each night to improve flexibility & mobility during the week. If you are going to ask your body to work hard, it's a must to take time for self care. Another lesson learned through multiple mistakes. So that's a little update about life in my world. I also love using this time of year to reevaluate goals you might have set at the beginning of the year. Many make those new years resolution only to never look at them after a few weeks. Take a few minutes & consider how you have or haven't progressed towards those goals. Any you can check off? Still want to nail before the end of the year? Or may have taken a backseat or a total change in direction? That's ok no matter where you stand! It's a great opportunity to change with the season & decide an intention for these last few months of the year.Happy Fall! Any fall activities or recipes you are excited to transition into?