Fitness |

Fitness: 2 Things to Consider Before You Eat That!

July 28, 2017 By: admin

By Kelsey Fields

One of the best presents I ever received was last Christmas when my very sweet husband got me an Apple Watch! Okay maybe it was obviously clear I wanted this watch for my running training, and maybe I picked out the exact band and color and placed it in his Amazon cart, but that’s neither here nor there. Anyway, ever since then I have been uber aware of how many calories I burn each day. The Health App uses data obtained through my watch’s heart rate monitor and keeps a daily track of my calories burned.

Let me break it down for you. I have an average burn of 2400 calories (1750 resting calories and at least 650 active calories) . In other words I could eat at least 2400 calories a day and not gain any weight. That’s the equivalent of 3.5 slices of pizza at breakfast lunch and dinner. That’s a lot of pizza. Wait, no, that’s just enough pizza. So how is it I am STILL trying to say goodbye to my last 8 lbs from Micky, and despite Nike telling me I can, I just can’t do it? The answer is simple…

You can’t out-train a bad diet. You get fit in the gym, but you lose weight in the kitchen.

Ya’ll I eat. I eat a lot. I have the bottomless stomach of a growing teenage boy coupled with the willpower of my father-in-law in a farm supply store. Not a good combo. I’m not one of those people who say that and orders a side salad without dressing at dinner. I’m the person who can easily down a double cheeseburger and fries in one sitting and finish with a Sonic Blast for dessert. Don’t believe me? Ask my best friend Kayla. She never ceases to be impressed with the volume of food I can eat in one sitting.

Dr. Timothy Logemann, medical director of Aspirus Ideal Weight Solution says, “People always look at us like we have three eyes when we say we don’t really care about exercise. To lose weight, you need to change your diet. Exercise is a good tool to maintain weight loss and we encourage exercise. But this idea if you can’t exercise, you can’t lose weight is bad.”

Mind. Blown. Okay, not really, I’ve heard this about a million times in my life but I’ve never really believed it… until my aging metabolism kicked me in the face and forced me to open my eyes. I cannot continue to kill myself in Insanity workouts only to come home and binge on ice cream in bed and still see results.

I’ve come up with a method to make myself more cognizant of the choices I am making in the kitchen. Before eating anything I ask myself two questions:

Why am I eating? I eat because I’m hungry, to fuel a particularly hard workout, and during stressful situations. Am I reaching for that carton of ice cream at 11 P.M. because I want to fuel my morning workout? Nope. Am I hungry? Nope again. I go for it because I’ve had a hard day and I just want to unwind with a little Rocky Road and the Bachelorette. Well, that bad habit has got to go. To curb eating out of stress and boredom, I’ve made a strict rule of no eating after 7 P.M. Let’s be honest, we are supposed to eat to fuel our bodies, and your body simply doesn’t need any fuel at the end of the day when it’s relaxing and getting ready for bed.
How will this make me feel after I’m done eating? Will eating this make me feel guilty? Will I regret it? Will I really only be able to eat one bite of that donut without going back for 2 or 3 more? And after I eat 2 or 3 more will I feel bloated, cranky, and have spiked up blood sugar? Will it be worth it to feel that badly? I think you guys know the harsh reality. 30 seconds of donut bliss is not worth 5 straight minutes of burpees. It’s just not.

After asking myself these two questions I can get a firm grip on whether this food should make its way into my mouth. Usually if I do have to ask myself those questions I know I just don’t need it.

At the end of the day, consistent sweat sessions are a key factor in staying in shape and maintaining fitness and overall health BUT a healthy diet is what drives weight loss. So step away from the macaroni and cheese, eat a few hard boiled eggs, and handle it.

SWMO Moms fitness category, which is full of healthy tips for all women, is sponsored by Bass Pro Shops Fitness Series.

Their mission is to celebrate health and wellness, outdoor adventures and wildlife conservation in the beauty of the Ozarks. Programs are designed to include activities for people of all ages, backgrounds, fitness levels and areas of interest. CLICK HERE for more information or give them a call at 417.873.5214.

Kelsey is a stay-at-home mom and just recently completed her degree in elementary education. She is a Beachbody certified Insanity instructor, avid runner and yoga enthusiast.

When she is not working out, you will find her cheering on the Denver Broncos, substitute teaching and spending time with her family. She is wife to Blake and mom to busy 2 year-old son Max and soon to be one-year-old, Mick.

Fitness: Table-Rockin’ Workout

July 19, 2017 By: admin

by Kelsey Fields

Time for a little math problem. Stick with me here, I know schools out for summer. The weekend + Tablerock Lake = Killer Workout?

Wait, what? You read that right! Burning calories on the lake is one of my favorite ways to get in a workout. You know, one of those workouts where you are having so much fun you don’t even realize you’re getting super fit! So next time you are at the lake, and overfill on cheeseburgers from the grill, try one of these calorie blasters to avoid bikini bloat!

Stand-Up Paddleboarding (SUP): This is by far my favorite water workout! Because the water is rocky, balancing forces you to engage your glutes, hamstrings, and quads the entire time. Add in rowing with the paddle and you have a complete cardio and full-body workout. Experts say that 30 minutes of SUP is equivalent to running six miles! Try it once and you will become a believer the next day. AKA-your whole body will HURT! Bonus points if you attempt yoga like the crazy woman.

No need to purchase any pricey materials just yet! Paddleboards are available to rent by the hour at nearly every marina on the lake.

Water Skiing/Wakeboarding: Anybody who has ever attempted to water ski or wakeboard knows it is no easy feat. Pulling your body out of the water alone takes some good arm strength. Then once you are fully up, your legs and core and under continuous strain the rest of the ride. Check out the very talented wakeboarder below, our dear editor’s brother, Joey McCracken. He is basically squatting (hello leg workout) the whole ride! Do this activity for just 30 minutes and you can burn around 250 calories.
Swimming: One of the best water workouts out there is swimming. It’s low impact on your joints and works your arms and legs at the same time. While lounging on your flamingo floaty and bobbing around in the water is super fun, it doesn’t count as a workout, friends! To burn some calories, do ten breast strokes, ten freestyle strokes, ten butterfly strokes, and repeat. Deepening on your pace you can burn up to 450 calories in 30 minutes.
Kayaking: The great thing about kayaking is that it gives you the opportunity to tour the lake at your own leisure. Oh, and did I mention the ripped arms? No surprise here, kayaking is an intense upper-body workout. When you row you are working your biceps, triceps, shoulders, and upper back. Kayak for 30 minutes and you will burn around 200 calories.

Safety First:

As with all exercise, fatigue is bound to happen. However, if your muscles get tired on the lake it can be very dangerous. Please remember to wear a life-jacket when attempting strenuous activity.

It is also important to remember the sunscreen in his toasty Missouri sunshine! Not sure what to look for when purchasing sunscreen? Click here for everything you need to know about sunscreen!

Kelsey is a stay-at-home mom and full time student pursing a degree in elementary education. She is a Beachbody certified Insanity instructor, avid runner and yoga enthusiast.

When she is not working out, you will find her cheering on the Denver Broncos and spending time with her family. She is wife to Blake and mom to busy 2 year-old son Max and newborn son, Mick.

SWMO Moms fitness category, which is full of healthy tips for all women, is sponsored by Bass Pro Shops Outdoor Fitness Festival. Their mission is to celebrate health and wellness, outdoor adventures and wildlife conservation in the beauty of the Ozarks. Programs are designed to include activities for people of all ages, backgrounds, fitness levels and areas of interest. CLICK HERE for more information or give them a call at 417.873.5214.

Fitness: Eat All the Food, Hike All the Mountains

June 23, 2017 By: admin

by Kelsey Fields

School’s out for sumerrrrrrrrrr! And that means vacation! My best friend Kayla had a work conference that just so happened to be hosted at resort in Phoenix earlier this month. Plane tickets were super cheap, her husband couldn’t go, one thing led to another and naturally, I volunteered as tribute. While she spent her days being a boss, here’s what my day looked like:

In other words, wake-up, Starbucks, eat good food, work out (that isn’t a typo–more on that later), sit at the pool and read, eat good food, FaceTime my kids, eat good food, nap, eat good food.

See what I did there? It’s no surprise that the average person gains one pound over vacation. Yep, one measly pound. But here’s the kicker: it stays with you. Jamie Cooper, an associate professor at the University of Georgia’s department of foods and nutrition shoots you straight, saying,

“If you’re only gaining a pound or two a year (the American Average) and you gained three-quarters of that on a one- to three-week vacation, that’s a pretty substantial weight gain during a short period of time.”

Since I’m still trying to bounce back from baby 2, I wasn’t about to let a pound creep up on me. (I also wasn’t about to try and lose weight and not eat good food on vacation). So how did I manage to keep that one pound at bay? Balance. I set aside 30 minutes each morning to workout. Here’s how I succeeded:

Workouts on the Go–Not everywhere you vacation is going to have a state-of-the-art workout facility. I use Beachbody On Demand. It’s basically like Netflix but with at-home workouts instead of binge worthy TV series. While I was in Phoenix I did a program called 21 Day Fix each and every morning. There’s also high intensity options like Insanity, and low intensity options like Piyo and yoga. Workouts for everyone! Bonus, if you don’t have wifi access, you can download the workouts to your device to access at any time and place!
Try a Run Streak–Each summer I commit to a run streak. It’s basically running one mile every single day from Memorial Day to July 4th. I am currently in the middle of my fourth streak and haven’t missed a run in four years! Committing to run a mile every day means I have to get out and be active, even if it is just for ten minutes a day. It’s enough to remind me to make healthier choices through the day and it gets me moving.
Explore Your Surroundings–-The best part about staying active on vacation is that you get to experience a new place from a different view point. You aren’t in a car, you are up close and personal with nature. Running is one way to do this, but another would be to check out a local trail and hike.

We made our way up two mountains with breathtaking views. I also scorched almost 2000 calories in two hikes! It was challenging but the view at the top made every bit of work worth it. If you were to ask Kayla and I what our favorite part of Phoenix was, it was definitely the hiking. Okay maybe the chips and salsa and margarita at Aunt Chelada’s, but for sure hiking was next.

Now I know that many of us mamas go on vacation with our families. You can always wake up an hour before your kiddos, get in that 30 minute workout, and enjoy a cup of coffee with a scenic view before the chaos, I mean memories, begin. Or try to get in a workout as a family by taking a walk on the beach or biking through historic downtown. Tough love moment, if you want to make fitness and health a priority, you will find time. Period. Just remember, balance. Eat all the food, hike all the mountains, Bon Voyage!

SWMO Moms fitness category, which is full of healthy tips for all women, is sponsored by Bass Pro Shops Fitness Series.

Kelsey is a stay-at-home mom and just recently completed her degree in elementary education. She is a Beachbody certified Insanity instructor, avid runner and yoga enthusiast.

Fitness: Mommy Knows Best

May 12, 2017 By: admin

by Kelsey Fields

May is one of my favorite months! Memorial Day at the lake, temps heating up, and most importantly getting to celebrate and appreciate my mommin’ skills. I do a lot of things wrong, but here are my top reasons to celebrate each year:

My kids are fed. Mostly chicken nuggets and lasagna flavored hamburger helper, but you didn’t ask for the details.
My kids are clothed. When I’m running late for work, they wear the first thing I can grab. This morning, I grabbed a red Mickey Mouse graphic t-shirt on top with bright orange Under Armour gym shorts. I didn’t say it was pretty.
But seriously, my kids are happy and my kids are SO loved. I would say on average, I tell my three-year-old I love him 20 times a day; all this and I am separated from him for 8 hours while I am at work!

Okay I got distracted, mom skills aside, it only made sense this month to reach out to my fit mom tribe to seek their most valued fitness advice (I figured I’d given you enough over these past few months!). These women are juggling careers (in the home and outside of it), providing professional taxi services for their children, and still managing to take care of themselves….so take heed!

“Forgive yourself for off days and get back in it the next day. Take time off when you are sick. Set goals and celebrate when you accomplish them.” -Lisa Reid, mom to Dixon 12, and Miller 9

“Get an accountability partner or group! I’ve made the best friends through grinding it out with another person on the same path.” -Amber Bishop, mom to Oliver, 5, and Nora, 1.5

“Find a time that works for you that you can regularly commit to. I’m not naturally a morning person, but I forced myself to be (and actually came to enjoy it) because I knew it was the one time I could count on having to myself. My alarm goes off at 4:45 every morning and I know I can fit in a nice workout, a little quiet time, and a cup of coffee before the house starts to stir.”-Kayla Ragsdale, mom to Riley 8, and Harper, 3

“When I can’t seem to fit my workout in and the TV is occupied by a toddler, I grab my phone and use BeachBody on Demand or YouTube while Peppa Pig is snorting in the background!” -Toni Fields, mom to Oliver, 3

“Have variation in your workouts. Cardio and strength training is ideal. Don’t forget to challenge yourself in a different way like a weekly yoga class or monthly massage. I think moms especially need to have a good balance!” -Emily Wood, mom to Olivia 6, and Hudson, 3

“Set small, attainable goals to reach along the way. My goals started out by joining the Jog Squad and getting through 3 miles. BUT you also have to have a goal that kind of terrifies you. My current goal that terrifies me is right around the corner: running a half marathon.” -Leah Treadwell, mom to Garron, 5, and Presley, 11 months

“Make time for a 10 minute HIIT (high intensity interval training) workout for your sanity and your family’s safety from momma’s stress. Don’t be afraid to budget for a gym membership. The friend time at a workout class is fun for a momma!”-Chelsea Powers, mom to Colby, 2, and Harvey, 9 months.

There you have it! Don’t just take my word for it, listen to these mamas! Take time to yourself, give yourself grace when you can’t summon the energy for a run, and find your tribe! At the end of the day, sit back, grab your drink of choice, and praise God for the beautiful family that YOU created. Happy Mother’s Day!

SWMO Moms fitness category, which is full of healthy tips for all women, is sponsored by Bass Pro Shops Fitness Series.

Kelsey is a stay-at-home mom and just recently completed her degree in elementary education. She is a Beachbody certified Insanity instructor, avid runner and yoga enthusiast.

Fitness: Hot Mess Express

April 28, 2017 By: admin

by Kelsey Fields

Yesterday afternoon I had to complete a quick paced 4.5 mile run as part of my half-marathon training. I’ve done this run a million times at the same pace and the same distance. No sweat, right? WRONG. First of all sweat. All the sweat. Second, my normal routine run turned into a huge challenge thanks to the 80 degree temps.

Sure I could’ve gone to the gym, hopped on the dreadmill…I mean treadmill, and avoided the heat all together, but the half-marathon is going to take place in the summer months. I wanted to acclimate my body to the running conditions I may face on race day. I did some research on the benefits of working out in the heat and here is the low-down:

Even though I was running slower than normal, the heat placed stress on my cardiovascular system causing my heart rate to be higher than normal. Training with a higher heart rate and intensity is beneficial, much like doing speed work.
When you sweat profusely (like I do, thanks genetics and dad) your blood volume is reduced. This signals your body to produce more blood. The extra blood volume comes in handy when the temps drop in the fall, you sweat less, and you have extra blood available for working muscles. Sign up for a fall race after some heat training and you’re sure to get a PR!

So now that I’ve convinced (brainwashed?) myself that my miserable training run had at least some benefit, I wanted to make sure that my next run in the heat was easier. Once I got home I tried to figure out why the run was so hard for me.

Mistake 1: I was wearing all black. I don’t care if exercise is supposed to be a funeral for your fat. Do not mourn your fat loss in 80 degree heat. 7th grade science taught me that dark colors absorb heat and 28 year-old me didn’t care because I was dying to try out my cute new workout gear.

Solution: Keep it light and loose. Loose fitting tops allow air to circulate and light colored clothes reflect the sun. Save the chic new athleisure for the gym.

Mistake 2: I was dehydrated. I always aim to drink half of my body weight in ounces each day. Unless I weigh 100 pounds I was nowhere near my target. I also lost a lot of water from sweating so much (again, thanks dad) that needed to be replaced.

Solution: Did you know that most people are somewhat dehydrated at all times? To combat this, keep hydrated before and after a run, not just during exercise. Set an alarm on your phone to remind you to drink 16 oz every 1-2 hours. On a particularly hot day it is advised to drink water after every 20 minutes of exercise. Head to one of your local sporting goods stores and invest in a handy water bottle that can be worn around your hand while exercising.

Mistake 3: I tried to run my normal quick pace that I am used to running in temps that are 10-15 degrees cooler.

Solution: Gear down there big shifter! Ease up, and slow down! Let your body adapt to the heat gradually. Running in the heat causes higher exertion than normal. Listen to your body and stop looking at pace. Heat training is no time to go for a PR. You want to condition your body to get accustomed to performing in higher temps, the benefits will come later.

Mistake 4: I went out during the absolute hottest time of day in the late afternoon heat. To be fair, I only had a one hour window of opportunity so I ran with it. Literally. 😀

Solution: Wake up early and hit the road as the sunrises, or go out late and catch the sunset. If you must go out in the afternoon hours, choose a trail that is covered with shade trees. After running under the large shade trees at my favorite trail, my favorite post run ritual is to take off my shoes and socks and dip my feet in the creek. Best cool down ever.

When it’s all said and done, you can prepare your body for the upcoming summer heat, but you need to know when to call it a day. If you ever feel weakness, lightheadedness, dizziness, paling of the skin, muscle cramps, nausea, or rapid heartbeat, stop and find some AC stat.

Kelsey is a stay-at-home mom and just recently completed her degree in elementary education. She is a Beachbody certified Insanity instructor, avid runner and yoga enthusiast.