Woman + Runner + Fighter

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Archive for March, 2009

7 day challenge

Posted by cavewomanrunner on March 18, 2009

I’ve been saying for weeks now that I want incorporate yoga into my daily routine. I sometimes do a few poses/stretches – I’ve studied a few new ones and even looked at the yoga DVDs that sit unviewed on top of the TV. Yet I have yet to actually “do” yoga every day. So here’s my challenge – along with the help of a friend – do what I keep saying I’m going to do for seven days. After seven days, I’ll be on my way to creating a good habit!

The timeline for creating/breaking a habit varies from 7-40 days. I’ve found that if I set my goals and structure a plan to obtain that goal (I love schedules, remember!) then I am more likely to obtain that goal, even in the short span of 7 days. Especially if I add accountability. If I force myself to record my progress in a journal or blog, or report to others, I’m more likely to do it!

So, here is my plan – and a huge thanks to A for getting me motivated (finally)! Let’s do this!

Goal: Do yoga every night before going to bed.

Date: Complete for 7 days straight – then continue! Make it a daily habit, part of my regular routine.

Plan: Complete 30 minutes of yoga poses and stretches (can include pilates). Use the current poses I know, use my DVDs and/or my books. Complete the routine every night for 7 days. This will also help me sleep!

Accountability: Record my progress and report results to A. I also include my current status report below.



1 – Wednesday

Yippee! 30 mins with help of DVD! 

2 – Thursday

Warmup + mega yoga for abs 

3 – Friday

Warmup + mega yoga for abs 

4 – Saturday

Warmup + mega yoga for abs 

5 – Sunday

Overall yoga

6 – Monday

Abs/back yoga 

7 – Tuesday


Yippee! I made my goal. I actually enjoy doing yoga and pilates every day. On my long run days, it’s sometimes hard to get in the yoga, but it does help stretch out my sore muscles at night and get me more relaxed. I’m well on my way to making this part of my daily routine! 🙂


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Bad Diet Advice

Posted by cavewomanrunner on March 18, 2009

A popular on-line news source offered a brief explanation of 5 things you can do to improve your diet. If we look at these suggestions from a Paleo perspective, however, most of it is not great diet advice.

Elizabeth Cohen, CNN Medical Correspondent, lists 5 small changes you can make to “help you lose weight.” There’s no mention of being healthy, it’s all about what the scale says. These might be ok methods for cutting back a little bit, but in the end they’re really not going to make you healthier. Here are the tips and a look from a  Paleo perspective.

1.  Replace whole milk with 1% milk. There is a 100 calorie difference. Paleo folks did not consume milk. Dairy truly isn’t needed in our diets, as we get all the calcium we need from other good foods – meats, veggies, fruits, and nuts. Granted, drinking 1% milk instead of whole milk is 100 less calories, but you could instead drink water and feast on leafy greens like broccoli, collard greens, kale or okra. Most servings of these veggies have more calcium than a cup of cow’s milk.

2.  Don’t eat the whole bagel – only eat half of it! That’s also a 100 calorie difference. Paleo take – don’t eat processed grains! Instead of ingesting white flour, sugar and who knows what else, try eating a piece of fruit or an egg instead. Again, there’s more nutrients and usually less calories in fruits, eggs, meats, and veggies than in processed breads. Cut them out, and you’ll be cutting out not only calories – but sugars, high fructose corn syrup, and processed and enriched flours.

3. Eat chocolate yogurt or a popsicle instead of chocolate ice cream. Again, 100 fewer calories.Chocolate yogurt and popsicles are processed foods with tons of sugar. What’s wrong with having an orange or celery with almond butter instead? You crave chocolate? Try going without it for a week and see if you still crave it. For me it goes back to our bodies getting addicted to sugars and carbs – we want more and more and more of them, even though our diet may already be 70% carbs. Cut back on the carbs and sugar and you won’t crave them. You’ll stop the vicious cycle. And then you’ll want an apple or some  carrots – or a nice piece of salmon – instead.

4.  Make your lattes with skim milk instead of whole milk. This only saves you about 90 calories, but it’s still calories.See #1 above about milk. Also, most Paleo lifestyle folks cut out coffee altogether. I don’t drink it, but also don’t mind getting caffeine through tea, especially green tea.

5. Get off the couch and take a 20 minute walk. A 1 mile walk burns about 100 calories.This is actually the best advice in the entire article. Some folks say diet is about 85% of our health. I agree, but with the caveat that you must also exercise regularly. And exercise is not just going to the fridge for another piece of chocolate. It’s vigorous exercise (getting that heart rate up) for more than 30 minutes more than 3 times a week. Start with a 20 minute walk and work your way up. Try running, cycling, swimming,  or yoga along with core strength exercises. Your body will thank you! And then you won’t have to count the stupid 100 calorie savings.

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