Tuesday, October 30, 2012

The Evolution of Our Healthy Lifestyle

People throw the phrase around a lot...

"It's not a diet, it's a lifestyle change."

But for us, it is now 3-4 years later, so it clearly was a lifestyle change.

Typically, it is a healthy thing to look back once in a while, to see how far you've come and/or to see how things have changed and evolved. Our commitment to fitness and nutrition has certainly changed a lot over the last several years:

  • We are much more in tune with our bodies
    •  We know when to take a break before it gets to the point of an injury or exhaustion
    •  Along that same line, we can see the true value of rest days
    •  We are gaining a better understanding of what works bests for us nutritionally
  • Less focus on calorie counting, more on actual nutrition
    •  Initially, it was all calories in versus calories out. NO LONGER! Now, the focus is on nutritional value. Your body processes 100 calories of vegetables completely differently than a 100 calorie Chips Ahoy pack. (Sorry for the mini-rant, that's a whole other post topic!)
  • We aren't stuck in a box and afraid to experiment
    •  At first, anything that didn't involve a workout DVD (Lindsay) or a gym (Timothy), we wouldn't touch. Since then, we are constantly experimenting with all different kinds of training and can definitely say that cross-training (working out in a variety of ways) is the most effective.

Things have evolved in others ways too:

  • Our inner circle of friends has changed dramatically
    • This was a hard pill to swallow at first and we certainly felt lonely. But time has allowed us to let those people go and focus on connecting with those that we better relate to now that we've made this lifestyle change. BUT we are always hoping to have a positive impact on people, including those from our past, and help them become healthy with us. 
  • Our outlook on our future has a different focus 
    • At first, a lot of our healthy eating and working out was wrapped up in numbers, sizes, and looks. As our knowledge of nutrition and fitness improves, and with moving into different phases of our lives, the focus is less on sizes and looks and more on doing this to live longer and avoid chronic illnesses. Mid/Late 20's is not "old" but it is a time to be concerned about your future.  
  • We cut ourselves way more slack
    • Everything was so strict in the beginning: missing a workout was unfathomable and eating had to be on point at all times. Now, if life interferes and we miss a workout, it's okay. If our eating isn't clean or we have a food that is fried or has HFCS in it, it's okay. We know it doesn't happen often and we know we can fall right back in line immediately. *This isn't for people who are just starting. This came with time!* 

Overall, we are pretty darn pleased with the evolution of our healthy lifestyle thus far. We look forward to seeing how future life events will impact everything, particularly having a child. We'll keep you posted ;-)


In Health,

Lindsay and Timothy
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Tuesday, October 23, 2012

Eating junk makes you crave more junk!!

Yes, the information is out there...

Here

Here

And here

As obesity is a full-blown epidemic in America...

Source
 
more research is devoted to the effect of what we eat has on our bodies and minds. The effect on the body is the obvious stuff: when we eat poorly, we gain weight, have little/no energy, have high cholesterol/BP/diabetes, etc.

The effect on our mind isn't always as obvious, but science is proving that it is just as impactful. The sugar and additives in crap food literally alter your brain and make you crave more of the crap food.


We know....this is some scary, mad scientist stuff here....

Of course, nothing serves better as proof than personal experience. When we get a little lax with our nutrition (when we are traveling or visiting family) and eat things we normally don't have, we begin to crave them for a day or two after. Diet soda is a PERFECT example of this. Lindsay doesn't have one often, but when she does, the cravings for more sugary foods increase dramatically. Same thing for Timothy with ice cream.

We aren't saying never have dessert or a diet soda, but what we are saying is be mindful of what you are eating. The cleaner your food, the cleaner your insides. While it may be tough initially, your body will begin to crave healthier foods....ESPECIALLY if you are working out (your body needs the right fuel to perform adequately, and trust that Mountain Dew and donuts aren't the right fuel).

We want to know: Do you notice a change in your mind/body when you eat poorly after eating healthfully for a while? Increase in cravings? Comment below!

In Health,

Lindsay and Timothy
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Wednesday, October 17, 2012

Battle of the Blenders

We have 3 blenders in our home.

No, we are not hoarders.

Rather, we make a lot of shakes/smoothies/green drinks and one needs a blender to do so!


Here's a quick synopsis of each of the 3 blenders we have. You'll see we have a clear favorite, but we'll try to give you enough info so you can make your own decision, you grown-up you :)

Ninja Master Prep


Cost: ~$75.00
Pros: blades come out for easy cleaning; comes with two sizes and a chopper; affordable
Cons: motor on top is very big/bulky; if you use large chunks of ice/fruit, it won't blend it all


Magic Bullet


Cost: ~$75 - $100.00
Pros: the container serves double-duty as your cup; blades are very small, thus easy to clean
Cons: can't do "big jobs" and can't mix anything fibrous (veggies) or sticky (peanut butter)


Vitamix Professional Series 750

Cost: ~$690
Pros: can blend anything, completely versatile; preset options take out guesswork, no worry about washing, has a cleaning function, huge container, comes with a 7 year warranty
Con: expensive


Can you spot our favorite? :)

We used the Ninja and Magic Bullet for YEARS before finally making the investment in a Vitamix....it was worth the wait and worth every penny! This not only makes shakes, but icecream, soups, dips, homemade nut butter, dough, ANYTHING! 

As we said before, we require the services of a blender daily, but if you don't and therefore can't rationalize a Vitamix purchase, go with the Ninja.

Have you owned any of these blenders? What's your opinion??

In Health,

Lindsay and Timothy

Monday, October 15, 2012

Playing with Nutrition is Fun

Our bodies are incredible machines, and food is the fuel, so tweaking and experimenting with our nutrition to see what helps the body operate best is so neat for us...

....is that weird?

 Anywho.....the two of us have adopted a version of "primal" or "paleo" eating for the past 3 weeks or so. We're following more of the Mark Sisson or Robb Wolf view of the lifestyle, in that we still have tiny bits of dairy once in a while (and when we do have it, we shoot for grassfed, no hormones added, full-fat dairy). Essentially, the biggest part of our change is no wheat/grain. 

Let's be real - sure, initially, toast, muffins, bread....all those were missed, but the feeling didn't last long. We are certainly not starving (see below for an example day's food). Plus, there are so many ways to make your favorite things primal/paleo - Lindsay makes insane pancakes that are dairy and grain free and paleo cookies made of almond flour, coconut oil, and honey that are way better than any wheat/grain cookie.





**Meals are tailored around workout schedules (for instance, on a rest day, we would likely eat less meat/starch/veggies.

**We both average at least a gallon of water per day.

This is not extremist paleo/primal. Some would argue this isn't even either, rather just grain/wheat free. And to be frank, we don't give a sh*t.....whatever title you want to give it, it is working for us. Lindsay's lost 4 pounds in 3 weeks, even with working out less. Timothy is sleeping better. It just fits for us.

If you have any questions, please don't hesitate to shoot us an email: fitwithfarrar@gmail.com

Also, if you want to learn more about why we are avoiding wheat/grain, here are some resources:

Wheat Belly by Dr. William Davis
What grains do to your system
Food, Inc. - helps solidify why grassfed, pasture raised, etc.IS important

We'd love to hear your thoughts - please comment below!

In Health,

Timothy and Lindsay
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Tuesday, October 9, 2012

Training with Kettlebells

The popularity of training with kettlebells has really picked up in the last 5 years...


In reality, it has been around since practically the beginning of strength training (16th century Russia to be specific), but the recent resurgence of popularity is GREAT NEWS because it is one of the most effective ways to train.We live in a world where we are pressed for time and need something that is both quick AND effective. Enter kettlebells...

Standard strength training, ESPECIALLY in the traditional gym setting, locks the body in a linear plane and can place stress on joints. Kettlebell exercises are natural to the body's range of motion AND have the capability to serve double-duty as strength training and cardio, simultaneously! This is what we mean by quick and effective!


Kettlebells come in a variety of weight, but unless you are very much a beginner, anything less than 10 pounds is likely too light!

The exercise combinations are virtually endless: you can do more static moves like windmills:

Source
Or you can up the cardio factor with moves like the kettlebell swing:

Source

Kettlebells can be purchased at any sporting goods store, and we've even seen them in places like Target! Craigslist is also a good place to get used equipment that is often a little cheaper.

If you want to play around with kettlebell exercises before you invest in an actual kettlebell, you can try these moves out with a traditional dumbbell!

Question for you: Do you use kettlebells? What's been your experience?

In Health,

Timothy and Lindsay
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Wednesday, October 3, 2012

Tough Love or Bullying?

A lot of you have probably already seen this video or heard this story by now:



We sincerely appreciate Jennifer Livingston utilizing this event in her life as a means to promote anti-bullying. She could've ignored it or just dealt with it privately, but she chose to bring it to the fore-front for a greater cause: to fight bullies, and for that, she deserves a round of applause!

But all of this got our wheels turning, so we wanted to bring it up with you guys. What is considered tough love and what is considered bullying? How fine is that line? We are in no way trying to say that Ms. Livingston's situation wasn't bullying, rather, we got to thinking about our own behavior and whether or not we could be interpreted as bullies!

If you know us personally (or just follow us here or on Facebook and Twitter), you know that we are very assertive people. We don't like to hem-and-haw with folks and we certainly do not beat around the bush. When it comes to our health and fitness coaching, we (and others) often refer to it is "tough love". We typically do not hesitate to call people out when they're making excuses. We like to promote big doses of reality checks, both for ourselves and for others. We don't like to sugar coat (pun!) things. Is that bullying?

Clearly, we hope it is not interpreted that way. Living a balanced, healthy lifestyle has been the greatest gift for the two of us, and yes - we promote it incessantly but it is only because we want as many people as we can reach to feel the same way! We are as supportive and encouraging as we can be to our clients/customers - but if they are starting up the bull-sh*t factory, we will call them out on it.

What are your thoughts on tough love versus bullying?

In Health,

Timothy and Lindsay

Tuesday, September 18, 2012

Let's Clarify Some Things, Shall We?


Hello there! The Lindsay-half of Fit with Farrar today :)

The two of us are almost always moving at a bazillion miles an hour.

Guilty.

For the past couple of years, we've grown our knowledge, focus, and interest in health and fitness, and it has and continues to spread out over various mediums.

We take for granted that most people are paying attention and can keep up with our goings-ons, when in reality, that's not always the case.

Thus - this blog post to help clarify!! YAY bullet points!

 1. Fit with Farrar is OUR brand. The term was coined in 2010, initially developed to solely be Lindsay's project and focus on her Beachbody journey. Admittedly, it fell to the way-side for a while, but in March 2012, we decided to take a new direction with it and turn it into what you see today!

 2. Speaking of Beachbody - yes, I (Lindsay) am and will continue to be an Independent Team Beachbody Coach. Beachbody programs CHANGED MY LIFE and I continue to use several of them on a regularly basis (not to mention drink Shakeology every day). The company is absolutely top-notch, the products are like nothing else in the at-home workout market, and I love being a part of their mission to end the trend of obesity. Annnddd, let's be real - the extra income is a bonus ;-) If you're ever interested in the income part, don't hesitate to contact me!

 3. We are not (yet) licensed or certified in nutrition or personal training. We do have a considerable amount of knowledge about both, but we never want anyone to have the wrong impression. We've found that most people don't give a rat's ass that we aren't certified and still want to work with us, BUT - this post is for clarification. So there you go. Note: We both will be getting certified in the near future, and at that point, we will likely start charging for our services (take-home point: get us for free while you can! kidding, kinda)

 4. Our mindset has been and continues to be this: not one type of working out is going to work for everyone and not one type of eating is going to work for everyone. We are focused on individuals and finding what works for them and their individual needs. While we love Beachbody programs and Crossfit, that doesn't mean that's all we can help you with. Our knowledge is pretty vast (and always growing), so please don't think we will pigeon-hold you or that we can't help you because you don't like the stuff we like.

So to summarize (because I love a good summary): Fit with Farrar is a passion we share that we are growing into a business. We think of ourselves as coaches/mentors and will soon have the certifications to back it up. We can help you with virtually anything and everything related to health, fitness, and nutrition: from recommending a workout program, to having you locals come to our house and workout with us, to helping you find a nutrition/meal plan that will help you make the life change. We're here. We want to help.

Love you guys! Thank you for all the support!

In Health,

Lindsay (and Timothy is spirit!)
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Tuesday, September 11, 2012

REVIEW: R.W. Knudsen Mega Green Juice

Who eats enough vegetables? We certainly don't. Having Shakeology daily certainly helps A TON, but even more couldn't hurt! With that said - we have been experimenting with juicing over the past couple of months to get more veggies in our diet. 

First we tried a local health foods store in the small town neighboring our even smaller hometown. EPIC FAIL. I believe it had carrots, beets, and radishes in it. Can't even describe how disgusting it was. Took one sip. Done. Tossed in the trash. Lesson #1: fruit is a MUST to make a veggie juice consumable.

Secondly, we tried BluePrint Juice at Whole Foods. We tried the green one (romaine, celery, cucumber, apple, spinach, kale, parsley, lemon ginger) and while it was certainly better than our first attempt, we still couldn't drink an entire bottle.

Third try: (can you tell we were determined to find something that worked for us?!?!), we visited a friend and she made us some fresh juice from her juicer. If we remember correctly, it was romaine, lemon, ginger, green apples, celery, etc. Definitely the best we had tried up to that point: tasted mostly the celery and ginger. But then, she pulled out a jar of R.W. Knudsen's Mega Green Juice from her fridge and poured some for us to try.


Let's be real - we saw that and had inner dialogue something like "Oh HAIL naw, that looks like sewage!" but smiled and said "Ok, we'll try just a little bit".

Tilted the glass up, bracing taste buds for horrific grossness, and then...

ANGELS SINGING!
APPLE JUICE!! All you taste is apple juice!

We were pleasantly surprised shocked and so relived. Quick check of the ingredient label: not bad! The sugar content freaks most people out, but remember - it's from the fruit (there is no added sugar)!

Here's a quick video the pickier half of Fit with Farrar did:




THUMBS UP!


In Health,

Timothy and Lindsay
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Friday, September 7, 2012

Do a lot in a little amount of time!

First there was interval training...

Then High Intensity Interval Training (HIIT)....

Now there's Tabata training....

There are some slight differences between the three, but the general concept is the same: work really hard, have short lengths of active recovery/rest, and repeat for 30 minutes or less.

We are HUGE supporters and fans of this type of training. It is clearly the most efficient way to workout: you see the greatest results in the shortest amount of time. Your cardiovascular endurance improves vastly, your metabolism goes through the roof, you burn more fat/calories in those short workouts than you do when you do steady-pace cardio, and you can do it with or without equipment!

Some examples of this type of training:

AMRAP circuits (As Many Rounds as Possible) - here's a video of one Lindsay did:



Tabata Workout - here's a video of one Timothy did:



Please note that our fur-baby Bo makes cameos in both videos....he likes fitness too!


Complete programs you can invest in: TurboFire and Insanity! (We use them both!!)


We love to do Zuzana Light's workouts, called ZWOWs, too. She's super sweet and has a body to die for! Her YouTube channel is HERE. 




And the best part is - you can tailor it to your level, what you have available to you, etc. If you're just starting out and haven't invested in even a set of dumbbells yet - NO FEAR. Go to the nearest park or just out on your road/street/driveway and do 30 seconds running/sprinting, 10 seconds rest, and keep repeating for about 15-20 minutes!


We hope you try one of these soon and let us know how it goes!

In Health,

Timothy and Lindsay
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Friday, August 31, 2012

How to Survive Labor Day Weekend

It is upon us. The last holiday until Thanksgiving. The unofficial end of summer. The latter statement alone is enough to make people react like "FTW - I'm going ALL OUT!"

Well, in case you want to know how you can enjoy yourself this weekend without completely blowing all your progress out the water....here ya go:

1. Plan ahead with your workouts. If you aren't normally a morning exerciser, consider becoming one for the weekend. Most activities take place later in the day, so if you get your workout in first thing, you don't have to worry about it anymore.

2. Don't "save yourself" for meals. You know what we're talking about - the whole "I'm going to starve all day so I can eat whatever I want at the cookout tonight" mentality. All that leads to is serious binging. Eat normally, that way when you're at the party, you aren't ravenous and mauling hotdogs and hamburgers like it's your job.

3. Keep it simple with your food. Indulge a little in what you really like/stuff you don't have often. Easy tips to minimize the impact on your waistline: no buns, go easy with the condiments, keep your serving of the creamy side dishes small, and fill up on the veggie and fruit trays if available!

4. Watch the booze. No bones about it - alcohol is nothing but empty, wasted calories! But if you want a little drink, go for the "lighter" options and be sure to follow it with lots and lots of water. Booze dehydrates you like no other...

5. Last but not least - don't forget that it's perfectly, 100%, absolutely, positively F-I-N-E to just relax and let loose a little bit! Keep a moderation mindset and it'll all be good in the hood.

We hope everyone has a fantastic Labor Day Weekend!

In Health,

Lindsay and Timothy
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Saturday, August 25, 2012

Fear: Use it or Get Abused by it....



We posted a question on our Facebook page (and Twitter too) the other day: "Do you have a dream or goal that's so big it kinda scares you?" We got a pretty big response - seems like there are a lot of you out there that have this big thing, likely something you haven't shared with many people because it is so big....something that you have in the back of your head...and when you think about it, you get flushed with fear.

Fear is a powerful thing - we liken it a lot to adrenaline in that it can definitely be used FOR you instead of against you. That's how we choose to look at fear....all you have to do is harness it properly and RIDE ON!

How do you do that? Take that big dream and break it down into smaller, manageable goals and objectives. Then figure out your targets that will help you accomplish those goals/objectives. There you go - you've taken that fear and now you're letting it drive you into actually putting in the work towards realizing that dream.

Here's an example:
Big, scary dream = compete in a fitness/figure competition
Goals/Objectives = reach x% body fat, lose x pounds, have great stage presence
Targets = train 6 days a week with personal trainer, track food daily, take posing class

Don't think this outlook only applies to health and fitness goals (WRONG!) Apply this way of thinking to all aspects of your life and the results will astonish you. Seriously.

Let's chat: Have you recently overcome a fear or used fear to your advantage? Tell us about it in the comments!

 In Health,

Timothy and Lindsay

Saturday, August 18, 2012

Reader's Request: Detoxes/Cleanses



Holy canoli - this is a slippery slope! We say this because there is A LOT out there....products, guidelines, all kinds of stuff related to cleansing or detoxing the body. The two of us both believe that cleansing the body is an inherintely good thing, it's just some of the whack-ass products out there that make it a bad thing :(

For the sake of time and energy, let's focus on two things: 1. What does a cleanse do for you and 2. What are some good cleanse guidelines?

Just living in this world, your every move involves encountering some kind of toxin: environmental (smoke, pollution) or self-imposed (foods with artificial ingredients, for example). Guess what - this is some-kinda-hard on our bodies, externally, but ESPECIALLY internally! A good cleanse once or twice a year (or once a quarter) is an excellent idea to help your body rid itself of those toxins and simply function better!!

It is important to know that there is likely going to be a fair amount of discomfort during the cleanse process. Some common symptoms include headaches, fatigue, stomach and muscle cramps, loose bowel movements, etc. These symptoms usually don't last much longer than the first couple days, so be patient.

 OKAY - now, what are some cleanses that we would recommend?

The Sweaty Betties have a 5-Day Cleanse that is pretty good! You do not need a whole lot of special items or products. We think this would make a good short, post-holidays cleanse or something you do to "dip your toes" into the cleansing waters. (HA! Did you see what we did there? lol)

 Beachbody's Ultimate Reset is a 21-day Cleanse that focuses on taking your body gradually through the cleanse process (thus why it is 3 weeks). There are some supplements involved. We think this is more along the lines of a major body-changing type cleanse, rather than just a quick flush of your system.

If you already drink Shakeology, you could easily do a 3-day cleanse with that. The guidelines are extremely simple: 3 shakes a day, and 1 salad with 4 ounces lean white meat (fish or chicken), and as much water and green tea as you like for three days! We've done this after the holidays a lot to help get rid of the bloated, uncomfortable feeling from eating out of our norm!

Kris Carr has information on how to do green juice cleanses. This route might be the most impactful to your colon, being an all-liquid cleanse....something to keep in mind :)

 Some other related items you might find interesting: intermittent fasting and this nice way to rid any water weight/bloat




Let's Chat: Have you ever done a cleanse? How did it go? Post below!



In Health,

Timothy and Lindsay
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Friday, August 17, 2012

Coaching Opportunity

If you're reading this blog - it's probably because you have some level of interest in health and fitness and how it all fits into a "regular person's" busy lifestyle!!

Please take a little less than 5 minutes to watch the video at the end of this post to find out how we turned our journey going from this:
December 2007
To this:

Nearly 100 lbs GONE! Photo Credit: Laura Gordon Photography

....into an income for us!



Hope to hear from you soon!!

In Health,

Lindsay and Timothy
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Wednesday, August 15, 2012

Reader's Request: Fitness & Pregnancy







Pregnancy - don't think anyone would argue that it is anything other than the most amazing thing. EVER. Think about it...growing a human inside your body and then bringing it into the world - WOW! If you are trying to conceive, are currently pregnant, or recently gave birth, we hope you find this little bit of insight helpful.

With exercising while trying to conceive, the jury's still out, kinda. There was a recent study that suggested regular moderate exercise is excellent for women trying to conceive, but that those who do higher intensity workouts/are really lean bodyfat-wise had a lesser chance of conceiving. On the flip-side, there are those from the mindset that whatever your body is accustomed to workout-wise is just fine to continue while trying to get preggers (Lindsay's OB included, for what it's worth).

During the first trimester, staying active is important. It will help alleviate some of the negative side-effects of pregnancy hormones you might be experiencing (nausea, fatigue, etc.). But no one says you have to keep up with your 6-day-a-week workouts seshs.....if you need to bump it down a notch, DO SO! You're growing a baby, for goodness sake! :)

Once you get into the second and third trimesters, you might have slowed down (especially if you were super active girl before getting pregnant), but don't stop completely! Remaining active isn't just good for you, it's good for that little critter in your belly too! Avoid high-risk/contact exercise, working out in extreme temperatures, and also avoid exercises that have you on your back (like Pilates), because when lying on your back, your expanding uterus presses against your spinal cord, which in turn limits blood flow.

In general, stop exercising and call your OB immediately if you experience any of the following:

  • Vaginal bleeding
  • Dizziness or feeling faint
  • Increased shortness of breath
  • Chest pain
  • Headache
  • Uterine contractions
  • Decreased fetal movement
  • Fluid leaking from the vagina

Once you get through the greatest workout of your life (BIRTH!!), ease back into your fitness routine. Once you get the all-clear from the Doc, start slow - like going for a walk every day. Work your way up - don't get discouraged, if you were fit before, you'll get right back there, it just takes some time!!

Some things to keep in mind throughout the process:

  • The importance of nutrition, not only for you but for your little nugget!!
  • A lot will depend on your starting point: were you working out regularly before getting pregnant? 
  • Don't just zero-in on one type of fitness: have your cardio, but also do strength training and lots of stretching!
Let's Chat: What role do you think fitness has during pregnancy? Any first-hand experience to share??Post below!!


In Health,

Lindsay & Timothy
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DISCLAIMER: Neither Timothy nor Lindsay are experts in pre-natal or post-natal exercise. This post is just based on the research we've done ourselves and information we've accumulated from consulting with professionals. Please consult with YOUR physician before engaging in an exercise program.

Thursday, August 2, 2012

Supplementation

It seems it is pretty much the American way to want "the easy"...whatever satisfies the "right now" urge. This is what has gotten us in a lot of the trouble we currently face (but that's an entirely different post!), and it is also why companies that produce supplements or "diet pills" are making bajillions of dollars. 

Sensa anyone? RIDIC! 



HOWEVER, we DO think that when done *correctly*, supplementation can be helpful in starting and maintaining a healthy lifestyle. Here's the gist: there are some basics that, WHEN COMBINED WITH A HEALTHY DIET AND REGULAR EXERCISE, can help your body to perform at optimal level:

1. Multivitamin - seems simple, but so many people overlook it. It's just a good supplement that can fill in any gaps in your nutrition.

2. Omegas - 3, 6, and 9 in particular; essential fatty acids support healthy blood circulation, normal blood pressure and help balance bodily fluids.....not to mention it is good for your hair, skin, and nails!

3. Protein - if you aren't getting enough protein through real food, a supplement can help make up the difference! Whey protein (or brown rice/pea/soy/etc. proteins if you're avoiding dairy) is a good basic! Casein protein before bed can be used if you're working out really hard! 

Those three will make sure your basics are covered, but here are some others to potentially consider:

  • Branched Chain Amino Acids (BCAAs) - when taken during training, they can improve prolonged performance and promote recovery. BCAAs may also reduce muscle breakdown!
  • Glutamine/L-Glutamine - this is particularly beneficial after workouts because it has the ability to re-synthesize muscle glycogen and glutamine levels lost during exercise. This is a good one if you are working out a lot!
  • Thermogenic/Fat Burner - these are most of the "diet pills" you see (Hydroxycut, Slim Quick, etc.) They are marketed to increase your metabolic rate and motivate your body to burn more calories than it would otherwise. But just taking a fat burner and not working out isn't going to make you burn calories - something to keep in mind :)
  • Zinc monomethionine aspartate (ZMA) - promotes restful, restorative sleep and has been shown to enhance muscle strength and endurance. We are former Melatonin users, and ZMA has been wonderful to help ensure we get good sleep! 
 
 QUESTION: Do you use any supplements? If so, what and why? Please put your answer in a comment below!

In Health,

Timothy and Lindsay
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Monday, July 30, 2012

Managing the Highs and Lows


 It happens with seemingly everything...

You first fall in love and are so enamored you can't see past their face, but as time goes on, you regain your senses and are able to still be in love (hopefully), but carry about life [relatively] normally.

You first start a new job, and OMG everything is new and exciting and challenging....then time goes on, and you settle into a rhythm with your role...things slow down.

You find out your pregnant (ladies) and the excitement is so amazing, every flutter and kick....then you reach 9 months and you're mindset is: okay baby, it's time to come out....NOW! (At least, that's what we've witnessed with our friends and family).

There are highs and lows with everything, and starting a healthier lifestyle is certainly no different. When you first kick off your new workout program and/or healthy eating routine, you're (usually) excited about it, focused, and determined. Then as time goes on.....it may start to feel like a chore, the extra 45 minutes of sleep sounds better than getting up to workout, you don't feel like prepping all your food and a trip to Mickey D's is just plain easier. It is totally natural to feel this way, but we wanted to share some tips on riding out these highs and lows:

  • Recognize and even expect that you won't feel like workout out or eating healthfully every day. Some days you'll be pumped for this lifestyle, and some days, you'll need to check yourself or give yourself a little pep talk. Do what you have to do to convince yourself to stick to it.
  • If you're stuck in more lows than highs, revisit your goals. Nothing is set in stone. You didn't sign any legal documents. If you want to change what you had originally planned, do so! It might help you feel rejuvenated and focused again.
  • Reach out for support. If you have others joining you in this journey, don't be afraid to raise your hand and ask for help! We are here for anyone at any time or point in their journey - just give us a shout! 

Question for you: Do you have any tips for managing the highs and lows of a healthy lifestyle? Please answer in a comment below (you can do it anonymously!!)

Enjoy the journey,

Lindsay and Timothy
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Thursday, July 26, 2012

What’s Made All the Difference in Our Marriage


     We certainly aren’t marriage or relationship experts, and some would say that after being together only 6 years, we don’t have the longevity to speak on this topic; however, at this point in our life together, here’s what we feel has made all the difference in our marriage:
 
     WE comes before I or OTHERS
o     We don’t necessarily put each other first, rather – we put our marriage first. Our little nuclear family takes priority over all. 

      We tease each other
o     Honestly, we do give each other a really hard time, but it is light-hearted! Teasing is certainly a medium of affection between the two of us.

·       We interview each other
o     Even though we like to think we know each other inside-out, we both ask a lot of questions of each other, and sometimes the answers are surprising/unexpected! Car rides and meals out are when the bulk of the interviewing happens. It’s a way we subconsciously tell each other “I still think you are an incredibly intriguing creature” :-)

·        We push each other
o    This part has more layers than an onion.  From workouts together, to career moves, to personality issues….we challenge each other to be more, to do more.

·         We apologize
o     Maybe not always immediately or when the other really needs it….but it comes, eventually. :-)

·        We celebrate each other
o     Birthdays, successes on the job, life events….we try to make a big deal out of the little things! We strive to be each other’s Cheerleader/#1 Fan!

·        We seek inspiration in other couples
o     As individuals, we try to only surround ourselves with positive and motivated people. As a couple, we like to do the same – find other couples, whose relationships we admire, and steal from what they’re doing. Conversely, we also take note of things we see other couples doing that we don’t want….which usually plays out with one of us saying “If you EVER did that, I would kick your ass!” :-)

·       We laugh
o    You know how Buddy the Elf says smiling is his favorite?? Well laughing is ours! Most of the time it comes from the aforementioned piece about teasing each other, but we look for sources of laughter anywhere and everywhere!

·       We are honest with each other
o     Neither of us are mind-readers, so we don’t expect each other to magically know something. If you want ____ say you want ____! Also, if one of us is being a jerk, the other tells them! Sometimes we tell each other through our dog Bo…you know, talking to the dog with the other in ear-shot: “WOW, Daddy is sure in a bad mood today, huh BoBo?” C’mon – we can’t be the only ones who do that!! :-)


·       We do stuff together
o     It is safe to say we are each other’s favorite person – you know, that person when you always want to hang out with! While we have our own individual interests, we always prefer to “do stuff” together!


We hope to look back on this is several years to see what's changed or what we've added! We'd love to hear what's made the difference in your marriage or relationship!! Feel free to comment below (anonymously if you want!)

Laura Gordon Photography
Laura Gordon Photography
Laura Gordon Photography


Tuesday, July 24, 2012

Beat Workout Boredom

Check yourself - do you still have the enthusiasm for working out, just like when you first got on board? If your motivation is wavering and your workouts are started to feel more like a chore you're dreading rather than something you look forward to, here are some tips to get you out of the rut:

1. If you normally workout solo, try working out with a buddy or a group! All that sweat and positive energy is bound to get you re-focused and re-energized :)

2. If you are sick and tired of pounding the pavement/treadmill or swishing away on the elliptical or bike, look to other sources for great cardio! Try a workout DVD like TurboFire or Insanity, or do some hill sprints or go to your local high school and do stadium runs!

3. Weight-training seems too slow or boring? Try some new equipment (switch out dumbbells for kettlebells, for example!) or try a whole new approach, like Crossfit!

4. Music-listeners, when was the last time you added some new tunes to your playlist? Sounds simple, but it could be all the difference for you!

5. Along those same lines - whatcha workin' out in? Baggy sweats and oversized t-shirts? Invest in a couple quality, nice looking pieces....something you're comfortable in, but that shows what your hard work so far has done!

There! Feel better? Refocused and ready to attack your next workout?? YES - we thought so! Now get out there and kick ass!

In Health,

Lindsay and Timothy
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Monday, July 16, 2012

No Money, No Problem - Workouts

If you want to get started working out, but you are *really* (and we mean REALLY) strapped for cash...or if you want to "find your workout niche" before investing a lot in equipment or programs, we have some options for you!

Never fear - the Farrars are here! (Not actually us - Timothy's hair isn't nearly that wafty, hehe!)

Option 1: Tear out workouts from fitness magazines!

                                  
There are SO many health and fitness magazines out there and nearly all of them have at least a couple workouts in every issue! Common courtesy, though folks - if they aren't your magazines...write the workouts down rather than tearing them out :)

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Option 2:  God Bless the Internet!

Thanks largely in part to YouTube, wonderful fitness-minded people of the world post workouts online, FOR FREE! Take advantage of this! Here are some of our favorites:

Zuzana Light and her ZWOWs (Zuzana's Workout of the Week)
Body Rock TV
Vivace Fitness with Chelsea
Pinterest has a lot of pins that detail simple, quick, but effective workouts!

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Option 3: The Wild and Wondrous Outdoors!

If you have access to a local track (or just a plain ol' road) - do running intervals. 
Live in a mountainous area? - go hiking.
Have a 5'x5' space anywhere - do some burpees!

You get the idea - use the space and free things around you!


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And there ya go - plenty of options, even when you are strapped for cash! There really are absolutely, positively no excuses guys and gals. Find what you like (or can at least tolerate) and do it! Then do it again! Wash, rinse, repeat! :-)

In Health,

Timothy and Lindsay


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