The new fit-fat

Like most girls, I have a list of things I'd like to change about my self. Currently at the top of my list is the desire to lose the 20 lbs. I seemed to have "mysteriously" gained over ski season. Something about bulky winter clothes while skiing and stretchy Lululemon yoga pants during my time off slope led to some delusional thinking about the state of my body and a horrible reality check this spring. Now with swimsuit season upon me and a possible trip to Hawaii in the works I'm ready for a change. I'm trying to go about this in a healthy manner. As a former dancer, with a history of going for the quick and easy... starvation/mildly anorexic tendencies. I've made a commitment to myself and my family not to give into to that behavior. My focus is eating clean, exercising, and focusing on new fitness challenges like my first triathlon and my first 1/2 marathon. I'm struggling to stay positive and recently discovered/made up a new category in body types. You may have heard of skinny-fat. The Urban Dictionary defines skinny-fat as someone is thin and looks great in clothes, but is all flabby underneath. Well I've decided I'm fit-fat. I'm strong and muscular. I can run, bike, ski for hours but according to my BMI I am practically obese.

In an article on Forbes.com, JoAnn Manson, chief of preventative medicine at Harvard's Brigham Hospital states: "Being fit and fat is better than being unfit and fat, but it's not as good as being fit and lean." So my goal is to get fit and lean. If you'd like to get fit and lean with me, or just follow my progress, keep checking back on my blog. I'll keep you updated on my progress. Let's all raise our water bottles in a toast to getting fit-lean. I may even throw in in few bikini pics if I make it to Hawaii. It's the Hollywood thing to do when you're over 40 and looking good!

My favorite workout in Portland is Outdoor Fitness training: Snowsports Focus through Peak Fitness NW. Jenn is an awesome trainer who leads us through a booty kicking workout every Monday night at Mt. Tabor. The group is primarily skiers with a focus on off slope ski conditioning but anyone look for a tough workout will benefit. Come join us!!!
xoxo
-miss fit
p.s. did you workout today? I did. Today was mini tri day!
Original post from ski like a girl.

Good article by
Lucy Danziger, SELF Editor-in-Chief from SELF.com

Eat Like Jillian

"The Biggest Loser trainer-and SELF's newest contributing editor!-is always go-go-going. What you see on TV is only a slice of Jillian Michaels' life. When she's offscreen, she's still whipping her contestants (and herself!) into shape.

How does this powerhouse fuel her jam-packed schedule? She prioritizes. "If I didn't work out and watch what I ate, I'd easily be 200 pounds," she admits. "I'm not the girl who loves to go to the gym. And I'm not the girl who loves broccoli, either. But I am the girl who feels potent, capable and confident when she feels strong, and I don't want to give that up. To me, it's about building a better body." Find out what a fitness guru really eats with SELF's day in the diet of Jillian Michaels."

Click here to read the rest of Lucy's article and find out how to eat like Jillian.

Lose weight with Jillian Michaels' weight-loss plan!

xoxo,

-miss fit

p.s. Did you work out today? I did yoga, swim, weights, and a run. Big day!

Mt. Hood Scramble

Check out my post at ski like a girl about the Mt. Hood Scramble. A great way to get in shape is to train and compete in adventure races. Adventure racing challenges you both mentally and physically.

Get outside and try something new this summer!
xoxo,
-miss fit

More original Buns of Steel

Jillian Michaels ends with a version of this exercise on her DVD "No More Trouble Zones". It's the last exercise of the last circuit and you feel it!!
xoxo,
-miss fit

Original Buns Of Steel Beautiful Body

I use to do this in college and I had great buns. Let's all go old school and get back to the mat.
xoxo,
-miss fit
p.s. Did you workout today? I did!

miss fit's tips to losing weight safely

When losing weight, exercise good judgment

• Be realistic- in your expectations. An initial goal of 5 to 10% of your overall body weight is achievable.
• Take is slow- lose no more than 1 to 2 pounds per week. You will take off the weight safely and keep it off!
• Eat often and slowly- 3 healthy meals and l or 2 snacks. Snacks should be less than 150 calories, not a mini meal.
• Cut back on sugar and sodium- read the label or better yet cook healthy, whole grained, vegetable based meals.
• Water, water, water- stay hydrated. No soda not even diet.
  
• Use weight training to build muscle. Muscle burns fat!
• Cut back on fats. No fried foods. None, at all.
• Vary the intensity of your exercise. Your body adapts to what you do. Challenge it, surprise it. Interval training is the key to fat loss.

Let me know how you are doing. This weekend I'll be at the Mt. Hood Scramble.
xoxo,
miss fit
p.s. Have you worked out today?

Crunch: AntiGravity Yoga 'Wings' Class

xoxo,
-miss fit
p.s. Have you worked out today? I have- Corepower Yoga C2 class and 12. 3 mile trail run!

Read this great article from Fitness Spotlight

Urgent Changes to Make in Your Vocabulary Today (for Health and Happiness) from Fitness Spotlight

Excuses need to go, pure and simple. Those we call successful don't use them, so why do we think it is ok if we do? Sometimes it's our outlook that is the real problem, not anything else. So in the steps ...

Click HERE for full article.


I need to make a change in my vocabulary. What about you? Let me know what you think in the comments. I'd love to hear from you.

xoxo,
-miss fit
p.s. Did you work out today?

SMART goal setting

SMART goals are goals that are specific, measurable, action oriented, realistic, and time-based.

Specific
A goal may begin with "I want to lose weight or I want to get in shape" but neither of those is specific enough. Be specific about your fitness goal, whether it be I want to lose 10 lbs, or I want to run a marathon.

Measurable
Make sure the goals you set are measurable, tangible goals. Then it will be clear to you when your goal has been achieved. I want to lose 10 lbs by July 15.

Action-oriented
When you choose your goals, write out the details of your plan, including the days, times, duration, and intensity.

Realistic/Relevant
Choose goals that are realistic and appropriate . Attainable goals will set you up for success.

Time-based
A time-based goal is one with a target date for reassessment. Having a target gives you something to work toward and provides additional focus.

Lululemon has a great tool for goal setting on their web site. Click HERE for the goaltender.

Lululemon's goaltender website:

• explains why we set goals
• outlines the steps to goal setting
• provides a brainstorming area
• helps you create meaningful 1, 5 and 10-year goals
• shares goal-setting testimonials
• explains why it's good to fail
• tracks your progress
• sends you email reminders (if you want) to keep you on top of your goal deadlines

Let me know what you think about it. I've been using it and I think it's awesome.

xoxo,
miss fit
p.s. Have you worked out today?

Our Female Athletes Summer Favorites

Our Female Athletes Summer Favorites

Posted using ShareThis

Cute clothes for your summer workouts. Nothing like a new workout outfit to motivate you.

xoxo,
-miss fit
p.s. Have you worked out today?

the importance of writing down your goals

Yeah you're back! Now let's get started. First we need to set goals. Many people find the most difficult part of an exercise program or weight loss plan is sticking to it. By writing out your goals you will be setting yourself up for success.

Why is writing down your goals important?

By taking the time to write down your goals you are increasing your chances for success. Your brain sees written goals as something real and achievable. Writing down your goals forces you to form an emotional attachment to them. The goals become more concrete and a part of your everyday reality.

Here are the four rules of writing goals down:

1. Write your goal in the positive.

The more positive instructions you give yourself, the more positive results you will get. Most people today are hyper critical of themselves and look at their own flaws with a microscope. You are your own worst critic. To change that, write down positive affirmations to yourself. Come up with a list of positive attributes. I am strong. I am fast. I am... whatever motivates and inspires you. Find the best in yourself and write it down.

2. Write your goals out in complete detail.

Instead of writing "I will lose weight," write "I will lose 5 lbs and weigh 135, my ideal weight".

3. Write in present tense.

Write your goals down in the present tense. This is because the unconscious mind chooses a path of least resistance. If you write, "I want to get in better shape" the unconscious mind does nothing. Write your goals in the present tense, first person, as if they are currently true. Change your goal to, "I am healthy, fit, and strong."

4. Re-write your goals.

When the words are written and then re-written again and again they have maximum impact on your life.

Writing your goals down is the first step to make the goals more real. Somehow having things in writing really makes them seem more important. It will also make it easier to make the plans needed to reach your goals if you have something in writing.

Writing down your goals, committing them to paper benefits you twofold. It holds you accountable to achieve the goals and it frees up space in your mind to come up with even better, new, and amazing goals to make your life better.

So what are you waiting for? Go get a pen and a piece of paper and get started right now. Today. This will change your life. Get into the habit of writing things down. Start writing down your goals. By doing these simple steps, you'll find that you are more motivated to take action in accomplishing your goals, because they’re not stuck in your head.

Check out SMART goal setting as a way to achieve your goals.

Write your goals down everywhere. Writing down your goals creates the map to your success. Although just the act of writing them down can set the process in motion, it is also extremely important to review your goals frequently. Remember, the more focused you are on your goals the more likely you are to accomplish them. Reviewing your goals daily is a crucial part of your success. Write them down and place them everywhere.

• in a journal
• on sticky notes
• on your fridge
• your bathroom mirror
• your computer

By seeing them everywhere, everyday they will become a part of your daily life. Seeing them throughout the day and you will believe them and in turn believe in yourself.
Putting your goal in writing breathes life into it making it a force which cannot be easily stopped.

Are you convinced that you need to write down your goals? Please share your goals in the comments area. I would love to help you with them.

xoxo
-miss fit
p.s. Have you worked out today?

getting started with miss fit

Hi there and welcome to miss fit adventures!

First, I want to say, Congrats! Just by the fact that you are reading this post I'd say you're on the right track. You're ready to make a change in your health and fitness and are looking for help and support. That's awesome! Well you've come to the right place.

miss fit adventures is about

• helping you stay focused, lose weight, and get fit
  
• setting measurable and achievable goals
• turning your workouts into adventures
• losing weight while having fun.
  
• getting outside, enjoying the seasons
  
• making each and every workout a challenge
  
• not being afraid to try something new

It's awesome that you've made the commitment to improving your body and health but before you begin your new life you need to write down your goals:


Why is writing down your goals so important?

Whether you are trying to losing weight or buying a new house, all successful endeavors start with the same thing. Goal setting. And it's absolutely essential to write your goals down. I recently read that,

"that 95 percent of the people in the world who do not have written goals fail, while the 5 percent that have written goals succeed."

Maybe that is why so few people actually are living the life that they would like to be living.

I want you to be a part of that 5%. I want you to succeed!

Writing down your Goals is an important step towards achieving them. First, because by writing them down it forces you visualize your Goals. And second, because the very act of writing them down creates a commitment on your part, a commitment to success.

Everyday we run around with a list of things in our head that we need to accomplish. Errands we need to run, tasks to complete, vacations to plan...

Imagine a trip to the grocery store without a list. You wander from aisle to aisle with no plan. It's so much easier when you are focused. Having a list, following it, and checking off the items you need. You can do the same with your health and fitness. Having goals, a list, a plan to follow makes everything easier and more achievable.

Writing down your fitness goals maps out your path to your success. Although just the act of writing them down can set the process in motion, it is also extremely important to review your goals frequently. And be willing to adjust them as you progress. Keep in mind, the more focused you are on your goals the more likely you are to accomplish them.

You may have heard this before but I have a question for you. "What is the difference between a dream and a goal?"

Once again, it's the written word. The act of taking pen to paper. Write your goals down. If they’re not written down, they’re just dreams. Write down your goals and they become manageable, achievable. You are setting yourself up for success.

My challenge to you is to come up with some health and fitness goals for yourself. Commit to the process and your life will change for the better.

In my next post I'll talk about the steps to writing down your goals and how to set SMART goals.

xoxo,
-miss fit

p.s. Did you work out today?

Please post your fitness and weight loss goals in the comments. Share your story, I'd love to hear from you.