5 ways to “spring clean” your body!

April 7, 2015 in Blog, Body, Diet, Food, Goals, Inspiration by lindsaymwright

Spring is in the air and if you’re like most women, you’re looking in the mirror and wondering what happened to your body during these last few months of hibernation.  Or maybe not.  Maybe you’ve been rocking your Winter workouts and you’re ready for that Spring Break bikini.  Either way, the changing seasons are great time to refocus and clean up a few of those old (notsohealthy) habits.

Here are FIVE quick fixes that you can start making TODAY that will help you see results come May!

5 Ways To “Spring Clean” Your Body!

1)  Guzzle WATER!

Aim for around 96 ounces of water per day (120 ounces for your husband!).  With this goal, you’ll find that you won’t have a lot of room for other liquids – make H20 your top priority.  If plain water is too boring for your palate, try adding sliced lemon or lime to liven things up!  Not only will your skin elasticity and digestion improve, but you’ll rid your body of toxins and increase your metabolism.

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2)  Steer clear of processed sugar!

According to Men’s Health, the average American eats about 92 grams of sugar a day, when the human body needs only about eight grams for energy, an amount that should always be satisfied through natural sugars from fresh fruits, vegetables, and grains.  Avoiding processed sugars can aid the body in combatting colds, improving digestion and the turnover of new cells.  I know that for me – simply paying more attention to my shopping cart and putting back those junk food items that creep in helps a ton!

3)  Find 30 minutes a day to MOVE!

You just KNEW I’d have a MOVE MORE tip, didn’t you?  Smile  We all know that exercise is fundamental to feeling great.  But did you also know that just 30 minutes of moderately challenging movement each day can help rid the body of toxins and waste?!  Through perspiration, we can give our bodies a mini “detox” every single day!

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4)  Trim down your portion sizes.

This is probably the easiest habit to change.  Simply eat a little less (and I’m NOT talking about starving yourself or even counting calories!!!).  According to the CDC, over the last 50 years right here in America, “the size of a hamburger has tripled, a basket of fries more than doubled, and the average soda has grown from a modest 7 ounces to a jumbo 42 ounces.” And some wonder why “The average American is 26 pounds heavier than in 1950. [And] about one-third of us are overweight or obese and that number is projected to hit nearly 50% by 2030.”

Some tips on controlling portion sizes:

  • Use smaller salad plates for your meals instead of the larger dinner plates.
  • Split a meal with your husband or friend while dining out.
  • Refrain from going back for seconds.

5)  Know the difference between CRAVINGS and HUNGER.

Before you reach your hand into the potato chip bag (or for me – the cereal box), ask yourself one question: “Am I really hungry or is this a CRAVING?”  Listening to your body will help you eat intuitively and you’ll be more inclined to reach for healthier foods that will nourish instead of harm.  If you’re not sure whether you’re actually hungry, try drinking 8 ounces of water and waiting a few minutes.  True hunger is a rare thing in most people, as we tend to graze all day.

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Lastly, listen to your body!  <-I feel like that phrase is way overused – but still, listen to what your body is saying.  Move a little more, eat a little less junk.  It’s not rocket science.  I think we overcomplicate these things and put way too much stock into a complete overhaul.  Small changes over time produce the best results.

QUESTION:  Any other (gentle) tips for spring cleaning your body??  Leave them below!

splendid…lindsay

i am spartacus

March 13, 2015 in Blog, Fitfluential, Goals, Races, Training, Travel by lindsaymwright

…or rather, I’ve signed up for a Spartan Race and I hope I don’t die.

It’s one or the other. 

So I’ve just teamed up with the awesome people at Spartan Race Media to bring some exposure to the Spartan Race that will be held in Black Mountain, NC this August**.  For years, I’ve seen and heard so many great things about the Spartan Races and have wanted to sign up but just never took the leap.  Welp.  I’ve leaped (and I’m dragging Travis along with me again).  We’re ready to get muddy!

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 From last year’s Building Bridges Mud Run

What IS a Spartan Race?

From Wikipedia:

A Spartan Race is a series of obstacle races of varying distance and difficulty ranging from 3 miles to marathon distances. They are held in USA and franchised to 14 countries including Canada, many European countries, South Korea, and Australia. The series include the Spartan Sprint (3+ miles of obstacle racing), the Super Spartan (8+ miles), the Spartan Beast (12+ miles), and the Ultra Beast (26+ miles – one of two marathon obstacle courses along with Mudderthon).  Spartan Race also has a military series in which obstacles are designed by the United States military.  SR_altbizcard__girljump_1

While Spartan Races vary in distance from 1 mile to marathon distances, the obstacles themselves also vary and are unpredictable.  Participants must complete the obstacles or perform burpee penalty exercises.  Many obstacles are present at each Spartan Race.  Unlike other companies, Spartan Race does not provide a course map or list of obstacle to their participants until race day.  Frequently presented obstacles include:

    1. Fire jump: participants leap over flames, typically at the beginning or end of a race.
    2. Barbed wire crawl: a crawl through mud under barbed wire. Crawls range from 20-100+ yards in length.
    3. Over-Under-Through: a series of obstacles in which runners must first climb over a wall, then under a wall, then through a tire or square hole placed in a wall.
    4. Spear throw: from a distance of 10-20 yards, athletes must throw a wooden spear into a target.
    5. Wall climb: runners must climb over a wooden wall. Walls range from 4–8 feet and are often in sequence.
    6. Object carry: typically a tire, rock-filled bucket, or sandbag over a certain distance.
    7. Herculean Hoist: a cement block or heavy bucket is lifted off the ground using a pulley system.
    8. Tyrolean Traverse: traversing a single rope that is hung horizontally between two posts or trees.
    9. Traversal Wall: the traversal wall is similar to a bouldering wall.
    10. Slippery Wall: a wall built at an incline (roughly 45 degrees) that is covered in soap or grease.
    11. Hobie Hop: a thick rubber band is placed around the ankles and participants hop through 20+ tires in a row
    12. Log Jump: Logs are arranged in a zig-zag pattern at varying heights and participants have to hop on them without touching the ground.
    13. Rope Climb: A rope is hung over a body of water/mud with a bell installed at the very top. Participants must “ring the bell” before climbing down.

Reading over the obstacles excites me to no end (is that weird?  probably).  It’s like a huge jungle gym for adults!

Where are the locations?

Travis and I will be running the Black Mountain, NC race on August 29th.  Spartan Races are held all over the world.  To find a race location near you, go here!

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Local friends:  There are a couple of races coming up within driving distance!

What are the distances?

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If you’ll look at the picture above, you’ll see there are FOUR different types of Spartan races: the Sprint, the Super, the Beast and the Ultra Beast.  The race we’ll be running in Black Mountain is a SUPER!!  I think will be the perfect distance (8-10 miles, ~28 obstacles) for us and honestly can’t imagine doing a Beast or Ultra but to each his own.

How should I train for the race?

The cool thing about signing up for these extreme races is that Spartan doesn’t just take your money and then leave you high and dry.  They actually want to help you TRAIN for the race.  Spartan SGX is a functional exercise program and ideal training regimen for individuals of all kinds of every ability and age.

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In a Spartan SGX class you will:

Bend, crawl, carry, climb, hang, jump, lift, lunge, pull, push, run, sprint, squat and twist… exactly what your body has been designed for over millions of years.  The body weight-focused workouts are varied, novel and typically conducted in a group. Spartan SGX builds complete athletes who can dominate a strength-based workout and run with grace and speed, ready to hurdle over, under or through physical and mental obstacles.

I think this is so neat!  Just use the Spartan SGX Class and Coach Finder to locate an SGX class, box, gym or studio near you.  If you have a favorite coach or trainer who is not SGX certified, ask them to get certified.  Or better yet, tell them.  Try a free class or free public workout offered by one of their coaches.

I’m READY!  How do I sign up?

If you’re ready to sign up to race, just click the banner below and get 20% off!!  Offer ends TONIGHT!

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QUESTION:  Ever raced a Spartan?  Who would you pick to race with you?

splendid…lindsay

**I received two free race vouchers in exchange for this post.  All opinions are my own and I was not compensated for any writing.

new year, same goals

January 2, 2015 in Blog, Family, Goals, Homeschooling, Kids, Love, Marriage, Motherhood by lindsaymwright

Welcome to 2015!

Are you ready for another year?  Did you make resolutions?

I welcome each new year with open arms.  You know that feeling you get when snow first falls and it’s perfect and untouched.  You don’t want for anything to mess up this perfect, white blanket, full of promises.  January has this feeling for me.  (Come February, the flawless utopia has turned into dirty snow with dog pee in it, but we won’t speak of such things today.)  No.  Today, I’m full of hope for this new year.  Like I’ve said before, my goal for this year is the same as any year – to BE PRESENT.   Specifically with my family.  (which in turn makes me hungry for more stillness with Jesus.  funny how that works.)

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You see, it’s so much easier (and more pleasurable) for me to go about my day, iPhone in hand, rushing my children from one thing to the next and never really take the time to sit down and TALK TO THEM.  To listen to them.  To watch them play, and then get down on the floor and play WITH them.  It’s far easier for me to let the TV babysit my kids for an hour while I have “ME TIME”.  For me to hurry them to Trackstars in the morning, set them up with a snack and get in a workout (again, FOR ME.) The Enemy makes life outside of the home addictive and alluring.  Because he doesn’t want to see our family succeed and flourish and he wants me to be distracted.  It is a constant battle – one that I WILL win – one that I’ve gotten so much better at.  Being present looks WAY better than it did two or three years ago…way, way better.

I know this about myself (and only about myself, as I do not presume to know what your calling is):

I am called to be a Stay-At-Home mom. 

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Now if you’re looking for a fight over who wins the “Who’s Better: Stay-at-home Moms or Working Moms”-battle, you won’t find it here.  I’m not even going there, as I don’t believe there is a battle.  All I know is ME and what works for US.  I will say that it is a struggle for me to be this woman that I’m called to be.  To sit and soak up this time, to engage my children at every chance, to be present in their lives, hour by hour – these things are, by nature, some of the hardest for me to do.….while at the same time being the ones that make me feel incredibly fulfilledTo be present requires much more than I am naturally willing to give.  But isn’t that the point in setting goals?  Stretching ourselves further so that we might become stronger.  Better.

The best versions of ourselves.

I like the sound of that.

What will 2015 hold for us?  I’m not sure but it’s gonna be great!

QUESTION:  Did you make a resolution??  What is it?

splendid…lindsay

wiaw and navigating holiday eating

December 10, 2014 in Blog, Diet, Food, Goals, Rambles, WIAW by lindsaymwright

It’s been a hot minute since I’ve participated in Jenn’s “What I Ate Wednesday” (speaking of did you see her latest recipe?!?  YUMMO!!) – I never tire of looking at other people’s food pics.  Is that just me??  I don’t think so.  People love food.  Speaking of which, I know there’s a TON of food anxiety associated with the holiday season and I thought I’d share my two cents.

Stop Stressing.

Here’s the thing….Christmas comes once a year.  I’m guessing most of my readers are fairly healthy people.  You work out, you eat whole, nutritious foods the majority of the time.  I think that the anxiety surrounding holiday foods is unnecessary if you keep in mind that this is a temporary season.  Do you make Christmas cookies the other 11 months of the year?  Do you eat poorly on a regular basis?  I’d say the answer is NO (at least for me it is).  My normal approach is this –>I aim to eat a salad a day, lean proteins, little dairy (it hurts my belly) and I drink at least 100 ounces of water a day.  I make a point to move regularly.  I don’t track calories and I don’t have food rules.  I know that when I eat trashy foods, my body doesn’t function as well.  Health and energy take priority over weight loss or calorie counting.

During this season of holiday parties and cookie exchanges, I think the biggest tip I’d give is stop putting so much thought into it.  I know that for me personally, if I say some food group is off limits …then that’s the only thing I can think about.  It’s all I want.  Moderation works best.  Always will.  If you want a sugar cookie shaped in the form of a Christmas tree – go for it.  Just pay attention to how it makes you feel.  I can eat a few cookies.  A whole plate of cookies probably isn’t the best.

Anywho….here’s a little glimpse of what I’ve been eating lately.  Lots of greens, chicken, coffee and froyo.  Smile with tongue out

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^^Henry and Clara ALWAYS pick gummy bears as their topping.  I can’t imagine that mixing well with froyo but to each their own.^^

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^^I recently ordered two dozen Spring Sprinkle Healthy Bites.  They taste like a sugar cookie but are WAY healthier.^^

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^^These lasted all of two days.  Reminded me of summer.^^

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^^I got all sorts of Martha Stewart and made my own cinnamon almond butter.  Meaning I shook a crap-ton of cinnamon into a jar of almond butter and stirred it up.^^

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^^Pre-dressing.  I’ve been using Ken’s Balsamic Vinaigrette lately.^^

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^^Best pumpkin yogurt.  Hands down.^^

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QUESTION:  What are your thoughts on HOLIDAY EATING??

splendid…lindsay

on being present and blogging

November 24, 2014 in Blog, Blogging, Goals, Inspiration, Intentional Living, Meh, Rambles by lindsaymwright

It’s currently Sunday night.

I just sat down on the couch.

I’ve got Travis’ cuddly blue robe on and I’m about to head into the kitchen for my nightly bowl of cereal (on a frosted mini-wheats streak right not that I don’t forsee ending anytime soon).  My hands smell of lavender – a reminder of the bath I just gave Porter.  We laughed and laughed as I dribbled water onto his belly and he tried to catch hold of it.  The most rudimentary of science projects – learning that you can’t really “catch” water.

Anyway, I’m sat down to crank out a quick “Weekend Scenes” post.  I’m shocked that there are a total of four pictures that I’ve taken over the weekend.

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I made banana bread.  It was a little dry.

Except deep down, I’m not surprised at all.  Four pictures seems like four too many right now.

I’ve felt this shift in myself for quite sometime now.

This internal struggle that I’ll try to get out of my head and out onto “paper” and even doing that feels like it’s taking too much time away from the things that matter most.

Point blank:  I kinda over blogging.

And taking pictures.

And sharing moments.  My moments.  OUR moments.

This feeling…it’s not something that’s new.  I remember a year into this gig (I’m in my fourth year now) thinking, “Blogging is ….well….selfish.”

Thinking that your life is so important that someone else would think it’s worth reading about is, inherently, selfish.

Taking selfies.  Self centered.

Taking pictures of your food.  A little ridiculous.

Saying, “Hold up!  Let me document this on Instagram,” and then completely missing the moment.  That’s selfish.

Even when you go in with the right motives (which are?!?), most of what goes into writing a post, taking the pictures for a post and then promoting that post is somewhat self serving.  You can KNOW this and still do it…but it won’t fulfill you.  Not nearly as much as actually being IN those moments that you’re scrambling to share.  Sometimes there’ll be this purely magical moment of my children playing together or my husband smiling in this certain way and the blogger-me wants to immediately break that special moment, grab my phone, snap a picture and then post it so everyone else can see how magical it was/is.  Except that doing so takes me and that person OUT of the magic, interrupting something that might never take place again.  And all so I can show other people.

Don’t get me wrong – my motive behind sharing is pure.  I just want for others to see.  Not to think that I’m magical….but that these moments are magical.  That my GOD is wonderful enough to bless me with these moments.  So in that sense, I don’t think the sharing is necessarily wrong or selfish.  In fact, there is bound to be some “sharing of the gospel”-good in social media.  Right?!

But still.

I find myself not blogging as much.  Not posting to Instagram or Facebook as much.  I find myself retreating to my house, this little corner, and not wanting to give any of the pieces away.  Our pieces.  Because doing so DOES take me out of the moment.  It takes me away from being present.

I’m not sure what the end result will be or what will come.  I just wanted to share a snippet of my heart and how I’m feeling these days.  Maybe you can relate.

Relate.

That word.  I love it so. 

And again I’m reminded why I blog.

Full circle.

QUESTION:  How can we still do this (social media, blogging) and also remain PRESENT??

splendid…lindsay

why movemore + the dynamics of group training

October 6, 2014 in Blog, Goals, MoveMore Fitness by lindsaymwright

Happy Monday!!  How was your weekend??  We had a COLD one!  The low on Saturday night was below freezing!  I was scrambling around trying to find hats and gloves for us all.  I actually need to go get Porter some Winter hats – he wore one of Clara’s old hats to the soccer game on Saturday.

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^^My dad obviously didn’t get the memo either.  Shorts.^^

Today, I wanted to talk a little bit about my new company, MoveMore Fitness and the idea behind it today.  If you’re new to LL (welcome!), MoveMore is a small group training company that I started last month.  My training is focused to three components:  1) a morning outdoor group (called Trackstars), 2) two afternoon home training groups (that meet in my basement) and 3) a once-a-month Bootcamp event.  I have the occasional private, individual clients but that is very rare.  Most of my time now is being spent training groups of six or more people (sometimes up to 25!).  I’m currently devoting about seven hours a week to this endeavor (that’s not counting program design or any behind the scenes work).  I LOVE it!  (oh!  And I found an indoor space for the Winter – thanks for all the suggestions!!)

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I’ve been doing this personal training gig for six years now, and prior to the last month, I hadn’t really been stretched and pushed in terms of professional growth.  Working in a gym setting, I had many individual clients and even taught group fitness but I hadn’t experienced small and large group training.  To say that something was missing from those years would be a correct assumption:  I LOVE the dynamic that a large group of people brings.  I LOVE the camaraderie that you feel when working out with a group of people.  There’s just a spark<-LiveWriter automatically linked to my Advocare account just then.  LOL.  I’m leaving it.  You should buy some Spark. Smile 

While group training has my heart, there are also MANY challenges that come with it in terms of program design and putting together a workout that will challenge the fittest but not injure anyone.  Especially with my morning group, I never know WHO will show up, HOW MANY will come or what types of injuries or muscle soreness I’m dealing with.  I always have something prepared but I must also have a B and C plan in place when the parameters change.  I do A LOT of thinking on my toes.  I must be able to give modifications for exercises, both easier AND harder.  I need to watch for muscle imbalances and improper movement patterns and then help correct them.  And in my very unique situation, I must do all of this while also making sure that my children aren’t eating poisonous berries or sticking their fingers in rank water.  SO MANY VARIABLES.  It’s a lot to do.  But I’m finding that I CAN do this job and that I ENJOY the challenge of training now.  It’s very rewarding. 

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Why MoveMore?

I named the company MoveMore Fitness because I’ve always loved that mantra:  “MOVE MORE.”  I apply to my own fitness walk.  If you’ve got this idea in mind to do what you can when you can (hi Carla!), daily exercise can easily be worked in to any lifestyle.  You just need to move around more.  I’m not even talking sweat here – simply choosing to walk or stand more than you typically do.  Park farther away at the grocery store.  Go play outside with your kids.  Throw in a few squats or lunges while you’re vacuuming the house.  Any movement, more movementIT ALL ADDS UP AT THE END OF THE DAY!

If I can get that message out there to YOU and to my clients, I think we’ll all be a little bit better off.  If we can imprint this message on our CHILDREN, we’ll be a little better off.  I think daily movement, no matter what that looks like for you, is a great way to stay in tune with your body and what it was designed to do – MOVE!

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^^I’m working on a Fall/Winter long sleeve tee order right now!  Aren’t these 3/4 sleeves CUTE?!?!  More to come!^^

QUESTION:  How do YOU MoveMore??

splendid…lindsay