Where Time and Energy Are....

Wow - our blog post about our birth story was written when Baby E was just a few weeks old! Sorry for being MIA -  he is now 10 weeks old and has SO MUCH PERSONALITY! He loves to smile, stand up, and is a total chatterbox! He started sleeping in his crib at 6 weeks and began sleeping through the night (most nights, lol) shortly there after. He started daycare at 8.5 weeks and contracted his first cold shortly there after :) He eats 4-5 oz every 2 hours (and is just like his mom and gets HANGRY) and weighs 14 pounds (big boy!!). He still is not a fan of the car seat and refuses to sleep on his back. He is spending more time in the Bumbo seat, which we affectionately call "The Poop Chair" because a dirty diaper is sure to follow after 5 minutes or less in the Bumbo, lol! Of course, like all babies, he has his fussy moments, but honest to God, he's a really really good, happy baby!! We are blessed!

He is so strong!!

Working out :)

This is when he discovered his tongue

Loves to smile :)

 Lindsay resumed working out right at 4 weeks postpartum. All the pregnancy weight (30 pounds) was lost, but body shape and texture (?) had definitely changed and were going to require some work :) She started a Body After Baby/Hot Mom 90-day Challenge at 5 weeks postpartum. This is a Fit with Farrar sponsored challenge where 30-some other moms committed to working out and eating healthfully with her, and one frequent comment from the other moms was "Where on Earth do you find the time and the energy?!?!"




So here's the big secret. Lindsay has found the secret location where both time and energy are hidden from busy, stressed out moms.....



 YOUR MIND.



Yep, it's all in your head. While we never want to undermine how difficult it is to be a mom, energy is a decision. If you tell yourself you have energy, your body will react accordingly. If all you do is think about how tired and exhausted you are, your body also acts accordingly. And with time....time is also a decision. Nobody, mom or not, HAS the time to workout...you have to MAKE the time. Everyone has at least 10-15 minutes a day. Don't think you do? Talk to us about your schedule - I guarantee you we'll find you 10-15 minutes.

Here's the schedule we've been able to develop. DISCLAIMER: Sh*t Happens. Some days do not work like this, but most do. And yeah, milestones (like teething) are probably going to throw a wrench into this, but while we are flexible, we are also committed. This is our lifestyle - we choose it, we will make it work!

4am - Mom and Dad wake; if Baby isn't already awake, we wake for a change and feeding

4:30am - Baby goes back down in crib

5am - Mom works out at home while Dad heads to work for a workout before his day begins

6:30am - Mom wakes up Baby (if not already awake) for another change and feeding, then load up in the car!

7:15am - Mom drops Baby off at daycare and heads to work

7:30am - 5pm - Mom and Dad at work (boooo) and Baby at daycare (double booooo).

5:10pm - Mom picks up Baby from daycare and Dad is on his way home.

5:45pm - 7:30pm - playtime and dinner with Baby!! Also pack all the prepped meals and snacks for the next day.

7:30pm - nighttime ritual begins: bath, bottle, & rocking chair. Baby is usually asleep in crib by 8pm. We watch TV/chat in bed for an hour and then go to sleep ourselves. Then we wake up at 4am and do it all over again....

This schedule is what works for us; it might not work for you and your specific situation, but that's not the point. The point is that if you want to lead a healthy lifestyle, you have to make the time. It seems like a chore in the beginning, but eventually, it just becomes a part of your everyday life. If you need some help figuring out how to make things work for you, just email us (fitwithfarrar at gmail) or message us on Facebook!

In Health,

Tim and Lindsay

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Pick Up Heavy Stuff, Put It Back Down, Repeat

It's hard to believe, but even in the age of Crossfit obsession and with ALL the research and knowledge out there on the benefits and overall necessity of weightlifting, women STILL avoid lifting, especially lifting heavy.

Based on what we hear, see, and read, it seems like there are a couple of factors at play here. One is that women, more so than men, are obsessed with burning calories. It's all about how high I can get the "Calories Burned" number on the treadmill or elliptical. What they don't realize is that while cardio can give you a high calorie burn, when you build muscle, you burn 24/7 instead of just during your workout. Also, people who do chronic cardio (what we fondly call cardio whores) end up not just burning calories, but burning already limited muscle mass as well. Bad News Bears.

More "reasoning" we get from women is that they don't want to lift too often or too heavy because they don't want to bulk up, they just want the lean, toned look. We debunk your reasoning here with simple genetics. Men have lots of testosterone, thus when they lift heavy things, they get big, beautiful muscles. Women, however, have very little testosterone, thus when they lift heavy things, their figures get leaner, and tighter. Trust that the only way you'll "bulk up" or get huge from weightlifting is from eating too much simultaneously....or taking hormones. Plus, your purse probably weighs at least 10 pounds, and that toddler you're toting around is a good 25 - so please, stop with the 2 to 5 pound weights.

Look - you like to run? No problem. Love Zumba or TurboFire? Fantastic. We aren't saying don't do these things. What we are saying is that cardio should not be your only means of working out, ladies. You have got to weight-train. It keeps your body fat percentage in check, supports a healthy metabolism, helps you fight injury and illness, helps support good bone density, and damn it, you just look better with muscle!!

Still not convinced?? Here's how being intentional with weightlifting and building muscle changed Lindsay's physique:

Too much cardio

After 1 year of regular, heavy lifting

After 2 years of weightlifting!

As always, we'd love to hear from you! Feel free to leave your feedback in the comments below, on our Facebook page, tweet us, or message us on YouTube!

In Health,

Timothy and Lindsay

6 Months Pregnant!

It really is the strangest thing - most times, it feels like this pregnancy is flying by way too fast, but when we think about, we've been pregnant since October, which feels like a pretty long time! :) It's probably mostly due to the fact that this pregnancy has been blessedly easy, and it was easy for me to forget I was pregnant up until most recently (i.e., the belly popped and the little guy is very, very active!!).

A little update about what's been going on in the last couple of months:

• We found out "Nugget" is a BOY!!We had the Anatomy Scan at 20/21 weeks, and he was such an ornery cuss!! He had his back to us, would occasionally look over his shoulder and show his face, but wasn't showing us the goods! After some coaxing and prodding, the tech was able to get a view looking up between his legs and IT'S A BOY!! We are so excited!!! Part of me occasionally frets about what if the tech was wrong and it was really a foot or something (even though the logical part of me is pretty darn certain that's clearly boy parts! lol

• We moved - 3 minutes up the road, but a move nonetheless! While we enjoyed the tiny, old farm cottage we were renting, it was tiny and old, and generally not a safe environment for a baby to be crawling around in. The current house we are renting is much more baby-friendly and we are settling in nicely!
  
• Around 22 weeks or so, the belly POPPED in a big way! This is when I could look at myself and be like "Yep, that doesn't look like I just ate too much anymore, that's clearly a baby in there!!"

Little bump at 20 weeks

POW! 4 weeks later, hello pregnant belly!

• Still not having any truly negative symptoms of pregnancy!! I pulled an ab muscle around 19 weeks and that was uncomfortable/slightly painful, but after taking it easy (i.e., no workouts) for a week, I was back to normal! Still no sickness.....I can feel my body adjusting and changing, but none of it is uncomfortable. I'm okay with my big belly, but these big ol' boobs are a whole other animal!! They are huge, which makes me self-conscious at times, but I tell myself that it is hopefully a sign that I'll be able to breastfeed and that's an amazing positive! :)
  
• Nutrition is pretty normal. I was an eater pre-pregnancy and I'm still an eater now!! :) My food choices haven't really changed much at all. I was fretting over the scale in the early 2nd trimester, but I've stopped weighing myself at home (only gets done at my OB appointments now) and I feel MUCH better.
  
• Working out has been fun!! I have been regularly working out 6 days a week and it makes me feel strong and like I'm prepping my body for labor!! Crossfit, jogging, TurboFire, etc. - doing all the things I did pre-pregnancy, just modifying as needed (most of the modifying is just working around the belly now!)
  
•  Our birth class began last week! We are taking a 12-week course on the Bradley Method, which is a birthing class focused on natural birth that is very partner-centered. I knew I wanted to attempt a natural birth, and the Bradley class fit best because Timothy and I do everything together, so to have him be such an intricate part of this birthing process was a no-brainer!! When people find out I'm attempting a natural birth, there is sometimes some flack, but I like to remind folks that I know and trust my body, and if plans change and I get an epidural or have to have a c-section, that I am prepared for that as well. I'm not naive, I know enough to know that stuff happens and it's best to be prepared for it all :)
  

Okay, that covers most of it!! Hope you enjoyed this update. We honestly couldn't be happier and soak up every precious experience with this baby - we are so blessed to finally have this experience we've wanted for so long and we just can't help ourselves in sharing the excitement :)

In Health,

Lindsay (and Timothy in spirit)
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More Time!!

We hear it daily, in a variety of settings, referring to a variety of things, but it all has to do with not having enough time.

Limited/no time is the #1 excuse folks use when trying to explain their lack of commitment to their health and  fitness. Truth is, we all have the same 24 hours in a day and you don't find the time, you MAKE the time for things that are important to you. That being said, if you want to make your health and fitness important to you, here are some things that you might find helpful to maximize the use of your precious time!

1. Use the days you have more "unscheduled time" to make it easier on all the other days!!

• We are specifically referring to meal and workout prep here! Prepping your meals or your meal staples (veggies, fruits, meats) in one day makes it that much easier on all the other days. If you aren't following a specific program, also map out all your workouts. This prep work takes out the guessing and makes it less likely you'll deviate from the plan!

2.  Make your workouts count....get the most bang for your buck!

• Be smart when it comes to your workout choices - choose programs and/or individual workouts that will give you the greatest outcome in the least amount of time. Some of our favorites are Insanity, TurboFire, Crossfit, and ZWOWs. 

3. If you must have variety in your foods, map out your meals a week in advance and grocery shop accordingly!

•  Once the shopping is done, see tip #1 :-)

 
To be completely open and honest, the tips only really work when YOU have DECIDED that this is going to be a priority for you. Once you've had the mindset change, it all falls into place fairly easily...then you get into a routine, and that routine becomes habit, and before you know it, this is just how you live!!

In Health,

Timothy and Lindsay
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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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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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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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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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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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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

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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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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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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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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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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Priorities, Baby!

We don't think it is a huge secret at this point - but for those who may not know....yes, we travel an hour to and an hour back to grocery shop at a certain store, once a week, always. It's really not a big deal to us....we are constantly bee-bopping all over creation anyways....but it never fails to surprise people when they first hear it. Weird, but okay.

On our most recent trek, we ran into some cohorts of Timothy's. Chit-chatting commenced: they perused our shopping cart, asked why we were here annnndddd when we explained we make this trip every week, the jokes about "must be nice to have all that money" started up.

Outside, we looked like this:

Inside, we looked like this:

 

  

We were discussing this afterward and found what we think to be the best way to explain it. We will try our best to utilize this explanation/disclaimer, in whole or parts, in all future encounters:

"WOW, thank you for insinuating that a couple in their mid-twenties with no history of monetary inheritance must be rich because they shop at Whole Foods. It certainly can't be because we work hard and budget accordingly, no, definitely not that. We are just Richy McRicherson"

Okay - maaayybbbee skip that part, unless we are just overwhelmed with sarcasm that day.
 

Maybe it should go more like this:

"Yep - high quality food is really important to us and we can't get that at our local stores. We find that you spend your money, time, and effort on things that you deem priorities. For us, our health is the #1 priority, so we delegate a lot of our time, money, and effort into preserving and improving our health."

Now - in our perfect world, the person(s) would follow up with something like "Jeez, you're right. I want to do this too. How can you help me?"

YES! YES! We can help. Easy challenge: For the next month, track your expenses. Keep note of when you go out to the bar for drinks, grab some fast food, get some snacks from the vending machine, order pizza, etc. We bet that you would be shocked if you add all that up! If you really want to make the change without seeing a huge change in your budget, put all or most of those funds toward grocery shopping. Crap out, goodness in, no change in your funds. 

We really mean no harm, and we are sorry if you find this post preachy. We are not perfect, but we do try to keep our priorities at the forefront of our minds 98.978346% of the time and just want people to know that they too can do the same, if they really want to. 

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In Health,

Lindsay and Timothy

Nutrition 101: Part 4 - Fat!

Welcome all to the fourth and final installment of our Nutrition 101 series! If you've missed any of the pieces so far, please take a moment to review:

Part I - What and How Much
Part II - Protein
Part III - Carbs

Now that you're all up to speed - let's jump right in!

Fats - they are absolutely essential for normal body function, for ALL bodies (big, small, tall, short, ALL!) They are a major source of energy, help your body in absorbing vitamins, and are vital for proper growth, development and keeping you healthy. Fats also provide taste to foods and help you feel fuller longer.

Life would be all peanut butter and chocolate if that's where it stopped, right? Well, life isn't and nothing is ever that easy :-) There are different kinds of fats and not all of them are created equal!

Trans Fat - can be both naturally occurring (small amounts in the fatty parts of meat and dairy) and artificial (foods that contain partially hydrogenated oil). A lot of people just say avoid all trans fat, when in reality, it isn't the small amounts in meat/dairy that get ya - it's the artificial trans fat in processed food products (read: Twinkie). As with virtually everything, avoid and limit processed foods!

Saturated Fat - a lot of conflicting information out there on this little bugger. Saturated fat is often found in high-fat cheeses, high-fat cuts of meat, whole-fat milk and cream, butter, and ice cream. The whole "saturated fat causes heart disease" stands on really shaky ground from a data perspective, but the overall takeaway is: we're not saying gorge yourself on butter, bacon, and cheese, but there is no reason why these things can't be a part of a healthy diet!

Polyunsaturated and Monounsaturated Fat  - most of your fat should come from these sources! Nuts, vegetable oils, and fish fall into these two categories. Great sources of Omega-6 and Omega-3!

Cholesterol - fatty substance that's found in animal-based foods (meats, poultry, egg yolks, and whole milks). Not only do you get cholesterol from the foods you eat, but your body also makes cholesterol to use in normal body functions. Here is where HDL ("good" cholesterol) and LDL ("bad" cholesterol) come into play.

The amount of fat one should have in their diet varies based on a person's current state, their goals, any dietary guidelines they follow (Paleo/Caveman diet, for example, is high fat), etc.

Most important takeaway is this: Make the majority of your fat come from these: fish, avocados, eggs, olive/canola/coconut oils, and nuts/nut butters.

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In Health,

Timothy and Lindsay