Fitbit missed my workout!

Is there anything more frustrating than working out, and it not being tracked out our fitness devices!?  I just ran 4 miles and WHAT!? My Fitbit or Garmin or whatever device didn’t get ANY of it!???

Please don’t let it ruin your day!  We have all been there before.  It’s super frustrating.  We actually encourage you to post about it on social media.  “Grrr!  I just biked to work and none of it got tracked!”  There may be a few friends who tease you about it, but there will probably be a lot more who can share their pain with you on it.  It will lessen the frustration to remember that other people have also been frustrated about it.  Also, you may have an encouraging friend who says something like “Way to go!”  You should still be proud of your exercise accomplishments, with or without technology.

Feel free to tell us about it!  We will definitely cheer your success; because that’s what it is, a success!

Have fun & Be Active!

Your friends from Build it for Life

5 Benefits to Biking

Biking to work instead of commuting via car is a huge commitment.  It’s very time-consuming.  You can get wet in the rain, or mud can get splashed on you.  There are probably a few more negatives we could add to this list.  However, Seattlites, here are 5 benefits to biking!

  1. UnknownYou burn calories while getting to work.
  2. You don’t have to sit in rush hour traffic.
  3. It keeps your heart healthy.
  4. It’s super eco-friendly.
  5. It feels really good to say out loud, “Sorry, I’m a little sweaty, I just biked here.”

Have fun & Be Active!

Your friends from Build it for Life

Exercise is mental

Working out takes physical strength.  We can’t wake up and magically do a pull-up if we have never done one before.  However, the act of training, of getting to the gym, of deciding not to stop pushing ourselves when we are there, is mental.  I cannot stress enough that if we believe we can do it, then we can.  If I go to the gym, and lolly-gag, check my teeth in the mirror, push out my stomach in the mirror, suck in my stomach in the mirror, and frown when I am about to do an actual exercise, why would I want to go back?  Why would I want to go for a run if every time I run, I am watching the clock or thinking, “I hate this.”?  I wouldn’t.

So exercise your brain a bit.  Try and remind yourself that your workout isn’t just physically challenging, but mentally challenging too.  On your way to the gym, put on some exciting music, like Pump Up the Jam from the Space Jam soundtrack, or whatever your favorite “let’s do this!” song might be.  Remind yourself WHY you are doing this.  “I am doing this to take care of myself.”  “I am doing this because it is important to me.”  “I am doing this to lose weight.”  “I am doing this so I can be proud of my body.”  “I am doing this to feel better doing everything else.”

And don’t let yourself lolly-gag!  If you don’t know what to do at the gym, take a class.  There are so many amazing classes offered at gyms.  The first 1-2 can be a little intimidating, but you’d be surprised by how much watching another person sweat and exercise can inspire you!

If nothing else works, try unleashing some anger.  I never run faster than I do when I’m mad.  And it could be about anything. Perhaps a person cut in line at the grocery store, or the dishes weren’t done, or maybe you’re just hangry… who cares what makes you mad.  USE IT.  Get angry, and go exercise.

Have fun & Be Active!

Rebecca from Build it for Life

Changing the way we preceive the word Diet

Unfortunately, the word diet has such a negative connotation in our society.  I remember as a child hearing my mother and grandmother lament over the subject.  One day, they even found this 1990’s meme of a person standing looking miserable and it said, “The first three letters in diet are DIE.”  It is no wonder that we get cold feet when we are about to try a new “diet.”

However, Merrian-Webster define diet in the simplest terms as “food and drink regularly provided or consumed,” (1).  Their second definition is “habitual nourishment.”  We love that word, nourishment.  Our diet isn’t there to torture us.  Our diet is the food we consume to nourish our bodies.  It is the food we eat that gives us the energy to get through our day.

So, let’s stop looking at diet negatively, and take a look at it for what it really is.  Before eating anything today, examine what you are about to consume and question yourself…”will this bring me nourishment?  Will this give me energy?”  If the answer is no, perhaps there is something else you can eat instead.

Have Fun & Be Active!

Your friends from Build it for Life

  1. http://www.merriam-webster.com/dictionary/diet

Santa Run!

We strive to inspire you, Seattle!  Please join us in training for the Tacoma Santa Run!  There are 5k, 10k, and half marathon options, and it’s a great way to combat the holiday season!  Plus, who can resist December holiday cheer!?

Have fun & Be Active!

Your friends from Build it for Life

http://santarunstacoma.com

Secret Kitchen Treat

A new favorite treat to keep around the kitchen for our founder, Rebecca, is OLIVES!

Why?Pepper_Stuffed-olives1(1)

  1. Olives satisfy her salt cravings.
  2. They are super low in calories (about 5 calories per olive).
  3. They are a great “snack” when all we want to do is snack.
  4. Olives are also a staple in the Mediterranean Diet.

Have fun & Be Active!

Your friends from Build it for Life

  1. http://lunya.co.uk/wp-content/uploads/2013/11/Pepper_Stuffed-olives1.jpg

Don’t be afraid of spices

Are you trying a new healthier diet and finding it boring?  How many times can you really enjoy chicken and broccoli?

TONS OF TIMES!  There are so many spices at our disposal that we can make healthy meals taste amazing every time.

Personally, I love sweet, so cinnamon is a big spice in my kitchen.  I can add it to plain greek yogurt, put it on top of an apple or banana, add it to granola, great time of the year to put it on cooked squash or pumpkin or even sprinkle it on top of brown rice.

Cayenne Pepper is also a great spice to have around.  Try putting a few sprinkles of cayenne pepper on your hard-boiled eggs or tunafish.  It’s a great way to give any drab vegetable dish a kick.

Cumin and turmeric also can really add to a vegetable dish.  Try caramelizing some onions and garlic in those two spices first, and then add in whatever other vegetable you have on hand.  Mmmmm.

Next time you are trying to saute some veggies, google different ways to cook them.  Recently, I started cooking my vegetables in sesame oil (just a tablespoon) instead of olive oil.  It adds just a tint of something different.  Most of my veggie dishes also have salt, pepper, and crushed red pepper flakes too.

Happy Eating!

Have fun & Be Active!

Rebecca from Build it for Life

How else can we put some fun in Fitness?

Last week, we posted about how finding the right activity for you can make fitness fun (http://builditforlife.co/2015/09/10/fitness-can-be-fun/), however here are three other ways to make your workout not seem so drab,

  1. Location, location, location!  Which sounds more entertaining, doing push-ups inside or outside?  Plan a few days a week to visit your favorite outdoor spot…hello, Golden Gardens! and tackle your workout there.
  2. Sprinkle in some of your favorite exercises with the ones you don’t like as much.  Perhaps you love working your abs, plan that every other exercise be an ab exercise.
  3. Pick a giant number of each exercise to complete.  For instance, try to do 100 push-ups, 100 lunges, 100 crunches, etc.  Completing a giant number can be very gratifying.

Have fun & Be Active!

Your friends from Build it for Life

Fitness can be FUN!

Sometimes exercise gets a bad reputation because, in general, it’s 1) hard and 2) time-consuming.  However, it can be so much fun which will make it worth the time.  Take a few moments to think back to recess or P.E. in elementary school.  Remember how much fun it was to run around, jump on things, chase people, climb up high, play side-line soccer, etc?  What were some of the things you liked to do the most?

If you loved the sports in P.E., perhaps finding an adult league of soccer, softball, volleyball, or football would make fitness fun for you.

Enjoyed climbing?  You can still climb as an adult!  Rock climbing gyms are popping up all over the place.  There are some great ones in Ballard and Magnolia in Seattle, WA.

Liked being chased?  Or chasing?  Sounds like you must be a natural-born runner!  Find a running club, or a friend who wants to run.  They don’t have to know that the entire run you are trying to out run them, that can be your own little mind game to help keep you moving.

There is an adult way to do things you enjoyed doing as a child.  Just ask us, we’ll help you find yours.

Maybe you hated recess.  Have you ever been hiking, or tried water sports, like paddle-boarding, or canoeing?

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There are tons of ways to work out.  A lot of us are busy-busy-busy.  Maybe yoga or Pilates is something that would help calm you down.  Exercise for you doesn’t have to be what Citizen A or Citizen B is doing.  Let’s figure out what your go-to activity can be.

Have Fun & Be Active!

Your friends from Build it for Life

Happy Labor Day!

Happy Labor Day Weekend!  Aren’t we all so excited about having Monday off!?  We just want to encourage you to sneak in some exercise with your paid vacation.  Pick a number between 50 and 100, complete that many of these three exercises, dips, push-ups and lunges.  There is no need to do them all at once, perhaps do a set of 20, hang with some buddies, do another set of 20, put the laundry in the dryer, etc. etc.  Get it done though!  You will feel so good afterwards that you remembered to take care of your body this holiday weekend!

HaveIMG_3118 fun & Be Active!

Your Friends from Build it for Life

photo by Jesse Morrow