Healthy Cold Remedies - Created with Haiku Deck, presentation software that inspires
I periodically write for my company's blog about health, wellness, fitness, and motivation. Here's a little something I wrote for them, which I thought might be useful for you as well. It was helpful for me the last 3 weeks when I was battling the flu/cold/bug that has been running rampant this winter. Are there any natural remedies you swear by? Let me know...I'll try them out! Healthy Cold Remedies - Created with Haiku Deck, presentation software that inspires
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I have come up with a plan in which I used to lose the weight and maintain it. **Keep in mind, I made this for a female athlete who does moderate to intense physical activity at least 60 minutes every day.**The numbers may not match with your personal body type and fitness level, but it still has great, general information on healthy foods and nutrition. If nothing else, you get a sneak peek into the life of a weight-cutter and how I get ready for a tournament. Not a lot of people really understand what it takes to maintain weight, lose weight, or cut weight in a healthy manner. When I first started judo, I weighed about 130lbs (at my heaviest). I thought I was in shape, I thought I ate relatively healthy, I thought I knew how to lose weight properly, I thought I had a basic understanding of healthy versus unhealthy food…Boy, was I wrong. But, thanks to a friend (who happened to be a doctor and a health nut), many talks with my doctors & nutritionists, and many, many hours of research on my own, I’ve come to believe that I at least know a little bit about a healthy diet and properly losing or cutting weight. Case in point: I’m 5’2”…and now fight at 105lbs. I consistently maintain a weight between 107lbs and 111lbs—which makes for a very easy, quick cut to get down to my competition weight. As a relatively athletic, muscular female, I was able to lose and maintain a 20 pound weight loss. (Never thought I could do that). **Let me just put this out there…I’m a food LOVER. Sweets of any kind, beer, pizza, burgers, wine, etc…basically every food and drink imaginable…I love them. J That’s why I’ve found ways to eat healthy, yet yummy foods & recipes. Check out the “recipes” portion of my blog or head to my Pinterest page to see my collection of recipes!** So, without further ado…I present to you, the sacred plan to weight loss and healthy nutrition. (You’re welcome, all those athletes who have to cut but don’t know how to do it correctly…) The Plan...
Food Basics Breakdown Protein – stimulates metabolism, balances blood sugar, builds lean tissue, and supports immune function.
Sources of protein: Meat
Vegetarian
Sources of carbohydrates: Vegetables
Fats—Oh, no! Fats will make you fat! Yes…and no. The fats you eat give your body energy that it needs to work properly. During exercise, your body uses calories from carbohydrates you have eaten. But after about 20 minutes, exercise then depends on calories from fat to keep you going. The body needs fat for energy, to pad organs and to transport vitamins. Too much fat can fuel obesity, high cholesterol, and heart disease. But not all fats harm you if eaten in moderation. **source**
Sources of good fats: Oils
Hydration Your body is made up of 2/3 water…without adequate consumption, it can’t function. (Ha, I rhymed!) In all seriousness, water is necessary for your cells and organs to operate. If you’re interested in losing weight, bump up your water intake! Your body requires an adequate amount of water in order to burn calories. Plus the more calories you burn, the more toxins that are created—water helps get these toxins out of your body. Main takeaway: drink more water. I drink, on average, 60-80 ounces per day. This does not include the black coffee that’s attached to me via IV during the workday or the herbal hot tea I drink at night. There are a lot of theories out there about how much water you should consume on a daily basis. To make it simple, drink half of your body weight in ounces. (Example…If you weigh 150lbs, you should drink 75 ounces of water per day.) Specifically For Weight Cutters Week of the Tournament (for those who have trouble keeping a maintainable weight and have to cut a lot the week of the tournament) Diet
Water
Keep track of how much weight you float at night. Weigh yourself right before bed and right when you wake up in the morning. That way, you'll have a good idea what weight you need to be at the night before weigh-ins to make it. (I normally float a kilo or so) So, there you have it. Phew! That was a lot of information! If you have any comments, questions, or concerns, shoot me a message. I'd love to hear from you. Keep in mind guys, I'm not a doctor or a nutritionist, I'm just telling you what has worked for me and reporting to you what I've found based off of my research. Be smart...consult a doctor before making any huge changes to your diet and/or exercise routine. Film Annex sponsored the New York Open Judo Tournament that took place at the New York Athletic Club on March 2nd, 2014. For the first time, the event hosted a female competition between Team USA and Team Japan. In the last Olympics, the Female USA athletes got the first USA Gold medal in the history of US Judo with Kayla Harrison and a Bronze medal with Marty Malloy. They proved that Women's Judo is a very relevant sport for the US. It's Film Annex's intention through the support of the Women's Annex Foundation to expand the NYAC Judo championships to more female athletes. In this video, Fereshteh Forough interviews the female athletes of Team USA. Although Judo is considered a male dominated sport, there are many female athletes in this combat sport who want to prove that gender issue isn't a reason for keeping them away from what they want. To start 2015 off with a bang, I'm heading to Tunis, Tunisia in Africa next week for the African Open Championships. This starts my crazy winter/spring tournament & travel schedule as well as the hunt to win points to make the Pan Am Team and the World Team. As of right now I am ranked #2 in the country in my weight division, 48kg. By the end of March, in order to make the Pan Am Team, I need to be ranked #1 in the country. I can do this by fighting in and winning matches at World Cup events around the world. As long as I earn more World Points by the end of March (than everyone else in the country in 48kg), I'll solidify my spot on the 2015 Pan Am Team. **CRAZY!!** With that in mind, here's where I'll be heading after my trip to Africa: March 7-8, 2015: Pan Am Open, Chile March 14-15, 2015: Pan Am Open, Uruguay March 21-22, 2015: Pan Am Open, Argentina March 29, 2015: New York Open Team Tournament (tentative) Busy, busy, busy! Wish me luck! Click the image to see more information about the Africa Open Championships! “There are only two options regarding commitment. You’re either IN or you’re OUT. There is no such thing as life in-between.” – Pat Riley “Never give up! Failure and rejection are only the first step to succeeding.” – Jim Valvano “I’ve learned that something constructive comes from every defeat.” – Tom Landry “He who is not courageous enough to take risks will accomplish nothing in life.” – Muhammad Ali “To uncover your true potential you must first find your own limits and then you have to have the courage to blow past them.” – Picabo Street “If it doesn’t challenge you, it won’t change you.” – Fred Devito It's been a rough start to 2015, but here's the good part...it just started! There's plenty of time for it to improve (hopefully!). So, to get me through those tough moments, I put together a list of some of my favorite motivational quotes. I thought you might enjoy; we all have rough days. If you're stuck in a rut--failure seems to be your only friend at the moment--take a few minutes and think about the quotes below. Keep your chin up!
Sometimes I get stuck in the day-to-day grind; so much so that I tend to forget about everything that has happened in the year. But if take a step back and reflect on the highlights of 2014, I can't help but be proud of the growth and goals I've accomplished. So much has happened this year--there have been some tough times personally--but somehow my judo and professional career have both continued to improve. I think we all need to take a step back and reflect (more often than once per year...woops!) on all of the positive things that have been and continue to happen in our lives. I think if I had done this earlier in the year, I would have had a more realistic and positive outlook in 2014. (Food for thought for 2015...) So, without further ado I give to you (the short version of) my year: January:
February:
March:
May:
June:
July:
August:
September:
November:
Phew! Long, tiring, exciting year 2014 has been. Here's hoping 2015 is even better! Take time to reflect on everything positive that has happen throughout your year. If you do this, I'm pretty sure you'll give yourself a new perspective on how your year ACTUALLY went! :) Wishing you all a Happy Holidays and a very healthy and prosperous New Year! Here is my first fight versus Amy Meyer of Australia. Here is my last fight in Australia vs. Anne Suzuki of the USA. I am so lucky to be part of an AMAZING organization and team. The Women's Sports Foundation is an educational, nonprofit organization founded in 1974, dedicated to promoting girls and women in sports and fitness. This is the organization in which I was awarded a $3,000 grant (Travel & Training Fund) to continue to pursue my athletic dream of making the 2016 Olympics. They are doing amazing things (yet again) to continue to help aspiring female athletes achieve their goals. This time, the campaign was called "WSF Athlete Face Off" in which top athletes from all sports were pit against one another to see who could raise the most money for the Travel & Training Fund. Read more about the campaign below: The Story... WE SUPPORT THE PURSUIT OF GREATNESS The Women's Sports Foundation is a voice and advocate for champion women athletes around the world. This year, our athletes asked, "What can we do to pay it forward to the next generation?" And so they joined together and created the WSF ATHLETE FACE OFF. In the spirit of thanks-giving, champion athletes will "Face Off" in head-to-head fundraisers for the Women's Sports Foundation's Travel & Training Program (T&T) to ensure that the next generation of female athletes reach their full potential – an experience that prepares them for leadership now and in the future. T&T helps aspiring individual athletes and teams achieve even higher performance and rankings - regionally, nationally and internationally - by providing direct financial assistance. Since 1984, we have impacted the lives of more than 4,000 women. T&T recipients include figure skaters Michelle Kwan and Kristi Yamaguchi, water polo playerBrenda Villa, gymnast Gabby Douglas, swimmer Mallory Weggemann and the USA Women's Softball and Boxing teams, to name a few. Help your hero leave a legacy!
WSF is proud to partner with Gatorade© on its Travel & Training Program. |
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