Breakfast of a Wannabe Champion


This is how I’m starting my morning (well after my hot water and lemon) how about you? Breakfast really is the most important meal of the day. For me it also sets the tone for my day. If I have started off well with a hearty nutritious breakfast than I, personally, am more likely to be successful. If I start the morning with a muffin or Danish, even a bowl of cereal, I’m heading for a horrible day. Mood wise, energy wise and I know that most of my choices to follow will be crappy as well.

I hear some people complain they can’t eat first thing in the morning. Breakfast literally means to “break the fast”  if you aren’t hungry within an hour of waking, odds are you’ve eaten too close to bed time. Sometimes I will push past that hour. It will usually be in regards to a scheduled workout time but that’s a personal choice and I know how my body reacts to different foods around different types of exercise. I’ll be touching on that later this week.

For now, here’s a bit of advice. Start your day with a big glass of water and/or a hot water with lemon. Your body has been working hard while you sleep to detoxify so let’s help it out by flushing the system. The lemon and hot water are a great way to support your liver function. Give yourself an hour before hitting the caffeine, and try to go black! There is evidence leaning towards black coffee helping boost metabolism and athletic performance. If you don’t drink coffee-don’t start! But if you do, try to ditch the sugar and dairy.

Here’s hoping you all find a way to Get Movin today!


Let’s Rock This Month!!

I’m back!! Thanks to all who have asked how things are going. My apologies for missing most of the month of March. As I’ve expressed I’m an all or nothing girl, and when I realized that I was facing my 100th post (Yes, that’s right! This is the 100th post!) I admittedly became a little overwhelmed. What was I going to talk about? What should I cover? What have I missed? What would make this post extra special? And so I froze, next thing you know several days had passed, and well, I hit that slump that tends to go with my personality – but I’m working on it.

I’ve thought about this blog daily, I’ve been studying and researching so I have some great things to bring forward in the next few months. I have also set a new fitness goal for myself…curious? Check out this link if you would like to see what I’ll be doing on a lovely July weekend this year:

So my training will be certainly getting kicked up a notch or three 🙂

I’ve been keeping with my running, and I am excited to say my daughter is going with me for some of the runs as she is trying out for the cross-country team at her school. I am trying to find the right balance of encouragement for her without seeming pushy. I remember being her age and wanting to run, I would have loved to have had someone beside me saying I was doing a great job, all I had were the voices saying I couldn’t.

What are your plans for this lovely month? The weather is warming up, the tulips and lilies are poking their way through the soil. There is still that chance of snow, so get out and enjoy the fresh air on the days the sun is shinning!

So happy to be back, we’ll chat soon

xo Suzanne

“The key to success is to focus our conscious mind on things we desire not things we fear.”
~ Brian Tracy ~

Today I Hit the Big 5-0

Today I hit the big 50, yep I now have 50 kms under my belt. When I looked outside and saw the snow blowing sideways I did hesitate, but, like many of the runs this winter, I reminded myself that it was only 1 km. It’s kind of fun to be out there. It’s kind of fun to think that I have gotten outside every single day this year. Am I the only one, who has made it through one or more days without stepping outside? In the past that was known to happen. I’m exhilarated that this challenge I have made for myself, to run 1 km (at least) every day for 2013 has given me that gift that never even occurred to me when I started. Perhaps, if it had, I may have brushed the whole challenge aside. I mean honestly, if I had thought about running, even just one kilometer in some of the weather I have been out in, I may have checked out before I even started. Now on day 50 of 2013 I am pretty confident and excited to see what the next 315 runs will bring.

On that note, I think I’ll bookmark this post to check back on in July. I just may need a reminder of this winter enthusiasm when I’m running through the summer swelter!

Wise words from a perceptive 9 year old

Today I was having some challenges in focusing my thoughts into a post, one of the “side effects” of being on nights. I had lots of ideas, but I wasn’t sure which route to pursue. I was commenting on this to my kids as I was getting them dinner, at the same time I was also commenting on how hard it was to resist the box of fancy cookies that was sitting on the counter. My 9yr old then piped up, “why don’t you talk about how the longer you stay away from bad food, the easier it is to not enjoy it or want it anymore”. They’re getting smarter, younger these days I am sure.

And of course, she’s right! I know this from the past, but it was the perfect reminder for me, especially today. I am on my 3rd day of eliminating sugar from my meal plan, combine that with night shifts and a walk down the “Valentine aisle” at the store today and the cravings have been particularly challenging. It was a nice, gentle reminder, that I can get through the cravings.

My kids have experienced this in their own ways as well, which is why I think she thought to mention it. A few months ago we decided to eliminate cold cuts from their meals (adding an additional challenge to the lunch bag dilemmas, but worth the health benefits). At the beginning of December, after a particularly challenging weekend, and lots of whining I caved and bought some for school lunches, I just didn’t want to have to continue the grumpies and food fights into the school week. It was the same kind we had always had, and guess what, the lunches came home from school with only a bite out of them. Tried again a few days later, and the same results (so much for eliminating the lunch time wars!). When questioned all three advised that they didn’t really like it anymore. A win of sorts. I’m still hoping for the same result with cereals, but no such luck yet!

Of course this will be easier with some foods than others. Many people who have eliminated fast food meals from their diets for several months and then returned to try to enjoy a burger and fries have reported feeling ill afterwards. This being unusual as they had never felt that way when they had eaten the same meals on a weekly (or more frequent) basis. A great example of this, though in a reverse order is Morgan Spurlock’s “Super Size Me” documentary. If you haven’t seen it, it really is quite interesting. Chocolate seems to be a weakness for me. I can get to the point where I can resist the cravings, but if I have some, the cravings will come back full force. It’s just easier to not tempt fate, and the craving monster.

Are you fighting any changes in your body? Is there something you decided to eliminate on the 1st that is haunting you now? These next few days will be particularly challenging. Let’s hang in there! Before you know it, we’ll have a week, then 10 days, then 30 under out belts! And if you stumbled a little, that’s alright, start again, starting now!

turn can'ts into cans