Walk 10K steps a day

Ever since I got my fitbit it’s been my goal to walk 10,000 steps a day and boy oh boy it’s not easy. (I will say running a mile a day with my friend is majorly helping)

I’d like to say that there are some easy steps to take to get your 10,000 steps a day but then I would be lying. In reality sometimes I only get 3k because let’s face it walking from counsel table to the witness stand doesn’t exactly get the ticker ticking. I was going to say blood pumping but in my case it actually does.

But for the past two weeks I’ve made a real effort to try and get to my 10k steps. Here are some of the changes that I’ve made.

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1. Walk in the AM/PM. I’ve started to get up 30 minutes earlier so I can take Winston on a short walk to tire him out for the day and to get my steps going first thing in the morning. When I can stay awake I take him for another short walk right before bed.

2. Don’t wait, get it now. At work or at home if I need something I get it. If I send something to the printer I go get it instead of waiting after I send five more things. If I have to get a file I go get it right then, I don’t wait to think about the other three files I need. Same at home, if I need a glass of water, go get it. When bringing dinner to the table I take four trips: one for the plate, one for the water, one for wine, etc.

3. Whistle Stand While you Work. My office has standing desks and I’ve found that when I stand I get more steps. Mainly because I walk to my bookshelf or the end of my desk instead of reaching or rolling my chair over. Every little bit counts right?

4. Pace. When I’ve only got about 5 minutes and I’m just waiting for something, like a meeting or before lunch, I pace. It might be around my office or in the hallways but I just walk. I’ve gotten a couple hundred steps that way, kinda boring, but effective.

5. Dance party. Yup, dance party. At the end of the day I do a little dance party. You can get over 1k steps by a short(ish) dance party.

 

 

Do you have a fitbit? Add me on your app (duchessofplumewood or katherine nolden) and we can get the workweek hustle challenge going! Or you can challenge me to a daily showdown! Free ad space if you beat me!

 

 

Adult Moment & a Giveaway

So here’s the deal. I had a major adult moment the other day. I was texting my little sister and the convo went something like this:

k&j convo

I was tossing and turning that night because I was thinking about how a horrible role model I was for my teenage sister. I basically just conveyed to her that looks were everything. That as an adult with more than half a brain (and no modestly apparently) I was conveying to her that I was more interested in men who only cared about looks than any other attribute. I immediately felt ashamed and then a little voice in my head said that my self esteem needed a boost. That I needed to be confident about myself before asking anyone else to like me for who I was.

So here’s the adult moment: I need to take care of myself for me. Not for anyone else. And I need to be a good role model for my sister. I need to show her by how I live that take care of myself and that I do what I need to do in order to have confidence in myself. I think I would have better body confidence if my body was stronger and healthier. Do I think I am ever going to look like someone who walks down the Victoria’s Secret runway? No, but my goal is to have their confidence. So instead of skinny I want strength, instead of flab I want fit.

I’ve made a command decision that working out cannot just be something that is easy for me to skip. It cannot be something that I treat as an ‘extra.’ It needs to be something as important as a trial.

I hope others feel (or will feel) that working out and having confidence in your body is as important as how I’m feeling. To further that sentiment I’ve got a fit-tastic (yeah I’m rolling my eyes too) giveaway for you!

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jacket // top // capris (similar) // tennis shoes // fitbit

Enter the FitBit Giveaway using the Rafflecoptor widget below!
a Rafflecopter giveaway

Giveaway ends Monday April 13th at 10pm! Good Luck!

 

Tell me: What is the one workout that always makes you come back for more?

Move it and Lose it: Snacks

July has got me by the throat pinned down on the mat. The bar exam has me by those reproductive organs that I don’t have since I’m a girl. 

Working out, I’m ashamed to say, has been consistently pushed back or I choose sleep over it. 

But with studying so much I really need some snack ideas that won’t pile on the calories and will keep my energy up to complete another contracts quiz…

So where did I turn? Pinterest of course! BTW I set a 20 minute timer otherwise I’d get lost down the Pinterest blackhole and not study for hours! 

Here are some of my favorites: 

1. Pretzels/Veggies with hummus. My central market has these individual servings of veggies and pretzels with hummus which is great because it’s way easier to eat three times as much as you need to when there’s a whole bag of pretzels and bowl hummus in front of you!

2. Banana and mini babybel cheese. I find that if I cut up the banana and the cheese it makes me feel like I’m eating more than if I just cracked open a banana and babybel. 

3. Sliced apple with almond butter. Slice it up and spread some apple butter on the slices and for a little extra sprinkle some granola on top!

4. Avocado toast. Anything with avocado and I’m sold. Seriously. Smash an avocado in a bowl, sprinkle some salt and pepper, squeeze some lemon, add a little olive oil, and spread on whole wheat toast. Yummy! You can also make this for breakfast if you add an egg. 

5. The chia pod. Have you tried these yet? They creeped me out at first because it looked like something I’d rather not think about again…. yuck…. but they are delicious! I don’t love them all but I do love the banana, dark cacao, and vanilla bean ones! Yummy! 


What are some of your favorite snacks?

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Move it and Lose it: Little Things

I need you to imagine two things for me, 1) 80’s spandex and huge teased hair 2) me asking you these questions in a female Richard Simmons voice: 

Are you moving it? Are you losing it? 
    

Hahaha! I’m sure that was way cooler in my imagination than it was on your computer screen. Anyway, I was planning on discussing boxing classes with yall this week but because of this whole Lasik thing I haven’t been able to wear contacts for a week and a half and I’ve been keeping workouts to things where I don’t need to be able to see an instructor, like yoga or running on a treadmill. I mean if I had gone to a boxing class I might have accidentally punched the person next to me instead of the bag… not cool. 

I was at a loss to what I was going to talk to yall about and then Tuesday I was getting into my car at Target when a car pulled in right beside me. After I loaded my stuff in my car and buckled myself in (safety first) I realized they were pulling out of their space… and pulling into a spot THREE SPACES CLOSER. I mean excuse me? You could have walked those three spaces faster than doing that. 

Now, I immediately thought Katherine you don’t know their life maybe one of them has a broken leg… NOPE. No casts/braces/crutches/visible impairments and you better believe I was looking. Seriously! I mean how lazy can you get?!?

So I started thinking what are little ways that I am being lazy during the day that I can change? 

A few months ago I bought a Fitbit which among other things counts the number of steps I walk in a day. My goal is 10,000. If I don’t go to the gym I won’t hit that goal. I wanted to come up with some ways to juice my stats. Just kidding. Does that phrase even fit here? Is it juice or juke? Whatever. 

There are some obvious things that everybody tells you: park farther away at the grocery store/work so you walk farther, do calf raises/squats while brushing your teeth, pull a Mrs. Doubfire and dance while you clean, add cinnamon to your coffee, or take the stairs. (That’s quite a few right?)

Well I’ve heard those things and I’m sure you did too! So I made it my mission to find a few more ideas to lose some calories during the day. Here’s my list: 
1. Drink ice cold water. Apparently your body burns calories when it has to warm the water up to body temperature and you’re supposed to drink lots of water anyway! So drinking half your body weight in water (example if you weight 100lbs then you drink 50oz of water) and making sure it’s freezing cold is going to help you burn some cals. 

2. Stand up instead of sitting down. I took my computer and books to my kitchen bar and studied there. So I stood instead of sat for three hours. You can do this at work. Some jobs are putting in desks that raise up and lower, how cool! 

3. Walk farther with Winston. Winston and I usually have a route we take when going outside for his business. So I decided to go a littler further each time. It not only added to my step total but it made Winston happier!

4. Get off your booty and do crunches, squats, push-ups, etc during commercials! I actually did this during the Bachelorette and Rizzoli & Isles and an episode of Leverage and dang I didn’t feel guilty about watching those shows! 

5. Bike to the grocery store. Yeah I did this and brought my backpack so I could bike home with produce. I felt weird… but hey that zucchini and squash tasted really good afterwards! 

So I guess it’s true what they say, it’s the little things that make the biggest difference!

What little things do you do?
Since I started with Richard Simmons, let’s end it with Richard Simmons! 



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Move it and Lose it 2014: Yoga

Oh hey there friends! I’ve been sort of MIA for the past two week haven’t I? Well, there’s been quite a bit going on down here in the Duchess’ Realm. 

Anyhoo…

Last week for MI&LI I talked about running (my brain still goes yuck even though I’m starting to dislike it less…) this week I want to discuss yoga! ooooooommmmmmmm

I’ve been upping my weekly yoga class lately and trying to diversify my practice, if you can call what I do a practice. I’ve been to Vinyasa, Hatha, and Bikram. So basically normal, hot, and death valley yoga. 

At the beginning of my practice I really only saw yoga as stretching. I never really saw it as a work out. But at some point in my practice I started to see if differently. Yes, yoga does stretch your muscles but it also works them, it’s a weight bearing exercise and a cardiovascular exercise. Each 

Out of all three types of yoga I tried my favorite was hatha. Vinyasa wasn’t mind consuming enough for me, I found that my mind wandered to problems or ideas or my to-do list. And I get antsy when I can’t write down my to do list. Bikram was intense. I mean seriously intense. It was too much for me. I’ve been a few times before so I went nervous since I knew what I was going to expect and I left drained and exhausted. Which shot my day when I was supposed to be studying. Perhaps I could learn to enjoy bikram if I went at night after all my work is done and I went consistently for a few weeks. 

Hatha however was mind consuming for me, the flow and the heat were enough to focus my mind on what I was doing. I was both mentally and physically present on the mat which was a great exercise for my body and mind. 

What is your favorite thing about yoga? What type do you prefer?

PS it also helped that I had my own mat and a yoga towel since I sweat and slip without my mat. Take my advice, get your own mat and get a yoga towel. Oh and here’s a great mat disinfectant spray so you don’t get gangrene from your sweaty mat and have to amputate something… 

namaste
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Move it and Lose it: Running

Running. 

Just the word makes me shudder and immediately think of five other things I ‘should’ be doing. 1. Load the dishwasher 2. wipe down bathroom surfaces 3. scrub my bathtub 4. pick up trash on the side of the road 5. learn Swahili. You get the picture. 

However, (you knew that was coming right? I mean the entire post couldn’t be about how much running sucks), I’ve made the conscious effort to start running. I told myself that if I could just lace up my shoes and get out the door I would actually run. And actually as horrible it sounds that was the hardest part. Yeah alright the burning in my chest, light headedness, and itchy legs (why does that happen?) was pretty bad but it got better, well it got easier to push to the side. 

I actually found it easier to run on a treadmill at the gym than outside, and yes I understand that it is easier because you’re not pushing yourself forward blah blah blah, whatever, but it was easier for me because 1. I’m not dying of heat stroke 2. I can see how far I’m running/how far I have to go 3. I was relatively distracted from the running by the music and the tv shows.

Also, after those long rants of b*tching about running let me count the ways for posterity, for all those people who will print this post out for proof that I’ve said this, and for my own self when I want to quit, these are the reasons why I love like don’t hate appreciate running: 

1. I can do it. There are so many people who physically cannot run and I can. I’d rather run now than when I can’t. 

2. My butt felt better. After a week of running I felt better, physically and emotionally. I didn’t want to strangle people after studying all day everyday for the BAR. 

3. My shorts were looser. Hallelujah. Praise be to God. Amen. Peace be with you. All the exclamations in a southern bible church come out for that one. And it’s also pretty self explanatory. 

4. I felt no guilt watching tv. Hey if I’m running while Rizzoli and Isles is on then it’s okay that I’m watching it. 

5. I sleep better. I fall asleep at a reasonable hour. I sleep deeply and I don’t wake up three times a night anymore. Also, it is somewhat easier to actually get up when I hear my alarm. 

So… 

Running

I guess it isn’t as horrible as I thought. 

Are you a runner?

Check back next week for the Move it and Lost it discussion on another way to get sweaty!

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