Hi Fit Peeps!
As I mentioned in the last post, since I started training for the marathon a little over 6 weeks ago, my appetite has been a bear and I’ve also allowed more sugary items to creep back in. Part of that is thanks to the season of Cadbury Caramel Cream Eggs which I love, love, love! Part of it is the increased expenditure of energy from the long runs, yes, but not nearly as much as you may think. (The rest of my week has LESS exercise in it than it used to because I spend a day or two ‘recovering’ from the long runs and then minimize leg work as I gear up for the next run.) So my weekly calorie expenditure isn’t that much more than it was when I wasn’t training for this event.
I’ve been working at such a high heart rate in every run that I’ve been burning mostly sugar as fuel and not much fat. This leads to a cycle of craving carbs, burning carbs, craving carbs, etc. When our bodies feel wiped, we crave foods that will give us instant bursts of energy. And unless you are planning to be running sprints in the next couple of hours, you know right where that sugar’s gonna go: to your trouble spots!
I eat for weight maintenance. Over the course of a lot of trials and many errors, I found what works best for me to feel healthy and satisfied, with the added bonus of fitting into my skinny jeans! Enter an endurance sport, and my ‘natural rhythm’ gets thrown a bit off balance.
From a speed perspective I have a target weight in mind that I would like to race at on May 16. For every 5% of weight you lose, you gain about 5% in speed. If I want to increase my speed by 30 seconds per mile, I’ll need to get a bit lower than what my ‘summer maintenance weight’ is.
Here’s what I’m NOT going to do: be obsessive or restrictive about it. If I make it, great. If not, I’ll just be 14 minutes slower over the 26 miles.
Here’s what I AM going to do: get back to the basics of what I know works for me, both from a nutrition standpoint and an exercise standpoint.
With that said I thought I’d share the basics I follow (and coach my clients on) for losing (or maintaining weight) and healthy living in general:
10 Tenets of FitFeat
1.) Eat when hungry, stop when full. Never walk away from a meal feeling stuffed.
2.) Eat a green smoothie every day.
3.) If hungry between meals, choose natural (and preferably raw) snacks.
5.) Chew every bite until it’s practically liquefied – good digestion starts in the mouth!
6.) Eliminate (or greatly reduce) foods that cause nutritional stress (primarily refined flours, refined sugars, trans-fatty acids, artificial chemical additives).
7.) Plan, plan and plan some more. If you don’t have the right foods within your reach, it’s much to easy to grab the WRONG ones.
8.) Save and Savor: SAVE the once-in-a-blue-moon foods for special occasions (like birthday cake and wedding cake) and when you do treat yourself to these indulgences, SAVOR it. And maybe have some fun with it. For the not-so-special occasions where you need a treat, pick those that have some nutritional value like red wine and dairy-free dark chocolate.
9.) Choose exercise that energizes you and that you enjoy doing. Let each workout leave you wanting to come back again the next time.
10.) Love yourself and your body. Appreciate what it does for you and treat it with respect. When you put that thought first, the choices you make will come naturally.
Today’s discussion: how many of these 10 guidelines do you already follow? If there are some you don’t, which will you implement first?
– Shari B. =)