Guest post on 17 Days to Superhuman

I had the excitement of producing a guest blog post for the 17 Days to Superhuman Blog! In this post I provide a sample workout plan that only takes 15-20 minutes and you can adjust the intensity based on your fitness levels. I also get into the importance of healthy adrenals and the dangers of adrenal exhaustion.

This blog, ebook series and informational website, 17 Days to Superhuman, is dedicated to optimal performance. Join in on each task as, my boyfriend, Matt Rosson, utilizes 17 days to train. 

The next book coming out, Nov. 14 for Kindle is "Marathon Training in 17 Days" will provide training tips, awesome ways to recover and be ready for your next 26.2 mile marathon! It's available for pre-order on Amazon.

Healthy tidbits to live by: part 1

Whether it's winter, summer, spring or fall, there is always something you can do to make your routine a bit better than the day before.

Let's start with a couple of ideas:

PopSugar Fitness provides great 10-minute workouts that whip you into
 shape quick.
photo: Screenshot

1. Make exercise part of your daily routine.
• Morning, noon or night, whatever works best for you, get that workout in. Don't push yourself so hard because then you'll end up doing more harm than good. If it's been a while since you've last worked out, start off easy. Lower the amount of weights you lift, lessen the amount of time you do cardio. Gently work up to it. When you start feeling like your workout is getting too easy and you can breath regularly without huffing and puffing, it's time to kick it up a notch. 
• Plus, if you're eating healthy and working out, you'll hop back in shape pretty dark quickly.
2. Eating healthy, for your body.
• I don't like saying "diet," because most think that it's eating less, but that isn't always the case. Sometimes it's just changing the way you eat. Cut out sugars, soda and fast food.  Eating sometimes can feel like a science, especially when you start reading what is actually in the foods you consume. 
• Don't freak, it's easy to do that, just take it easy. Don't beat yourself up if you slip up and have a cupcake or two, just accept it and move on. Add 10 more minutes on to your next days workout if it'll help ease your mind.

Do you know how soda affects your body?

In the early 1880's the first cola-flavored drink was introduced...That long ago? Amazing.
Different types of soda's have been popping up through out history. We've got Ginger Ale, which started in Ireland and we've got soda water, which pretty much started it all.

And, perhaps many of us remember growing up and soda being the main drink at birthday parties, classroom parties and anywhere you went to get food, or drink.

But, within the last few years, I've personally noticed a drastic change in the amount of people drinking soda. I'm not sure of the facts, but through speculation, more people seem to be straying away from the product.

There's this little diagram my mom sent me in an email, here are some things I found interesting.

1. A 12 oz. can of soda has 9 teaspoons of sugar, or corn syrup, sucrose. This leads to weight gain, belly fat, and type 2 diabetes.
2. The caramel, or brown coloring, the chemicals that produce this color have been linked to cancer (lung and liver) in lab rats and mice.
3. The amount of sugar and acid in the soda can lead to tooth decay.

It's fun to drink every now and then, but like we all know, the best choice is water. If you need a sugar fix, go for something else. Tea is always good, Tazo Tea, or a passion tea lemonade drink from Starbucks.

I know there's tons of information out there on soda how it affects your body, but I'll just list a few things that could happen as a result from consuming soda daily, or routinely.

There's other things to keep in mind, but these are a few simple facts to be aware of.

P.S. sorry for the lack of photos, I'll get more in here soon.

Healthy Liver = Happier, Healthier You!

First off, your liver is such an important part in ridding your body of toxins and filtering you out. It also helps to regulate fat in your body (i.e. bile. yuck, but necessary.)

I was reading in an article on Suzanne Somers newsletter, there are many ways to keep your liver healthy, and you living longer. We all want longevity right?

Things to incorporate into your diet (if you haven't already)

• Eggs: They are good for you, and full of so many nutrients that the egg is basically producing life itself. They have an ingredient that helps your liver create bile. .
• Omega-3's and fatty acids: These you don't have to take a supplement to get. You can get these essentials from walnuts, salmon and much more. 

These are just a few things that are important to keeping your liver running. Also, if you tend to be a heavy drinker, or enjoy drinks, just remember that your liver has to process and handle the alcohol. Maybe, for the sake of your liver health, cut out the alcohol, or just don't drink so much as often. 

Some links I've enjoyed: 

Healthy Fats - Avocado 

Sleep Myths - Wine, Caffeine and more 

Make measurable goals

It's after the holidays and we all may be just getting out of that holiday stupor. Feeling a little sluggish and getting back into that weekly or daily workout routine is harder.

Feeling that in-shape self you were before the grand holidays my be buried somewhere in there.

Well, let's see here, it's still there! Instead of setting a goal of, "I want to be in better shape by summer" set something more measurable. what I'm trying to say is to start with a short-term goal to help get you to the "I want to be in better shape by summer."

1.) Make your goal specific - "I want to run two miles in 20 minutes by March 5" - that's a 10 minute mile, totally do-able. You can do it.

2.) Make a plan of how you'll achieve this goal - "Go to the gym three to four times a week and run on the treadmill."

3.) Look outside the box - if you want to be able to run two miles in 20 minutes, look at what may be slowing you down. Time? Diet? Too many commitments? Narrow down your focus and find out where you can squeeze in some time.

4.) Write it down - write down your goal and post it somewhere visible. keep checking back on your status and motivating yourself in whichever ways you can!

Just be positive, it can be difficult at times, but keep your head up high.

HYDRATION!

A while ago I wrote about how important it is to stay hydrated.
Again I'll stress it's importance. Especially when living in hot places, well anywhere it's important to drink water. Sometimes is hard and kind of a drag to carry around a water bottle, but you'll be thankful.

those of you athletes out there, peak performance is achieved also through being properly hydrated. I'm sure you know that, but Like me sometimes, it's hard to carry bottles on a long and strenuous hike, but that dry mouth feeling isn't fun, and getting light headed isn't safe either. Becoming dehydrated while working out decreases the body's ability to cool off and leads to heat exhaustion.

We also lose water through out the day, going to the bathroom, sweating and breathing, according to livestrong.com

OK even with losing weight. Drinking water and staying hydrated keeps the good ol' appetite in control. Water in your stomach makes you fuller.

For certain health conditions, it's important to stay hydrated. Kidney infections require a lot of water drinking and going to the bathroom, so do bladder infections or kidney stones. Kind of intense conditions, but it's good to know. I mean for other health conditions and just to stay healthy in general.

Cut Out That Sugar!

Aloha kanaka ma keia la, (hello all on this day)

Please, don't go around eating death everyday. Sugar will seriously do some damage to your body. It's hard to believe because it doesn't seem like we'd consume a lot of sugar every day. Although, if you really stop and think about it, sugar is in everything.

Also, what I found interesting was, there's a lot of info. about there about how grains are good and they provide your body with the needed, fiber....But grains turn to sugar when consumed, and you can get just as much or even more fiber from vegetables. crazy right?

hows that for sugar? (see photo of brown and refined white sugar)

I propose you try to cut down on your sugar intake, limit it..Keep a food journal and how many grams of sugar you eat a day. Though, keep in mind, sugars in fruits and candy are different, as well as the sugars in sodas. Sugar can weaken your eyesight, damage your kidneys, can promote tooth decay (EWW).


Shape.com, a great reference site for me, explains that you really shouldn't have more than 40 grams of added sugar daily for a 2,000 calorie diet, which is 10 teaspoons. For a 1,600 cal. diet, no more than six teaspoons, or 24 grams. It's also reported that majority of the sugar comes from drinks. (i.e. Coke, Pepsi, all those sodas).

Oh right, don't forget that, sports bars, gels and cereals are all sugar, just take a gander at the ingredients, it's quick shocking at times. Sugar is so addicting and is hard to cut, but you WILL feel a difference when you cut back on it.

learn more!

Muay Thai

OK..SO Muay Thai is pretty awesome all in itself.
Know to the Thais as the prestigious national sport, this martial art, also used for self defense is a great way to get in shape. Though Muay Thai isn't for everybody, it's a sport that requires a lot mental and physical discipline.

see here: thai pads (the ones with the Hawaiian Flag)

well anyhow, if you take interest it'll be really fun!

I wouldn't say I've trained in Muay Thai at all, but I've spoken with an instructor for a story, and have learned a few (let me emphasize, FEW) things. It was quite a treat talking to the Muay Thai instructor. (Tiger Muay Thai Gym on O'ahu)
She informed me that the martial art is a great way to build core strength, and overall toning in your muscles. Hitting thai pads and bags is also a way that students learn. A lot of muscle memory exercises are practiced as well. Aside from having super toned muscles and being able to defend yourself if need be, mental confidence is a plus.

Paleo Diet

Paleo Diet... heard of it?
It's something that I had never heard of. But, interestingly enough, it's pretty awesome.

So to get into a bit more detail, The Paleo Diet Web site states that it is an approach like a low carb, high protein diet. It's based on a historical basis; what our ancestors ate.

Meaning, our ancestors ate less carbs, well pretty much none of the following: refined sugars, grains, bread, processed carbs. That pretty much covers the "western" diet.


The agricultural revolution brought in new and different cities and civilizations. Interesting because the agricultural revolution isn't spoken about much, but it did bring in chronic disease. although, it also introduced so many great things as well, everything has it's ups and downs.


So pretty much, the diet targets foods that our bodies have evolved to eat, which provide foods that promote health and optimum functioning.