Pain-Free Running: Do You Need Orthotics?

The Shoe Lady I recently visited my friend, Audree “The Shoe Lady”, who is a Certified Pedorthist located at Bob’s Shoe Repair on 8th Street in Vero Beach, to get some guidance with orthotics. My left ankle had been acting up again. Last year I had to stop cardio altogether and go to rehab – and I was NOT going to let that happen again!

She suggested I need more arch support and fit me for some orthotics to go in my running shoes – and I also got 2 new pair of Spira running shoes!! (See my product review on Spira Footwear)

Spira FootwearThe first thing I noticed was that I could really feel the orthotic’s arch in my left shoe much more than the right. This told me that I definitely had a lower (collapsing) arch in that foot. I had no idea I needed arch support! My arches weren’t hurting – my ankle was. She explained how they are connected and said that was very common.

Later that day I went to Posture Perfect and had my posture analyzed. Low and behold, not only did I have arch issues, my center of gravity was leaning over my left foot. Dr. Wetter took photos, I could clearly see the right side of my body crossing over the “plum line” (the reference to where my center was supposed to be) over to my left side. How interesting was this?! It was an “a-ha” moment for me, and it all made perfect sense. No wonder I needed arch support on my left foot, it was bearing all my weight!

OrthoheelAfter nearly 3 weeks of running with my new arch support, not only am I not having ankle pain, I am running MORE! Since I’m trying to lean out, I needed to run more than usual. I did a total of 9 cardios last week, between running, kickboxing and LiveExercise classes, and my ankle is pain-free. The orthotics fit every pair of shoe I have so I can use them in my new Spiras or switch them out as needed.

After great success, I interviewed Audree to learn more so I could pass along more information on orthotics because I realize I’m probably not the only one who needs her help!!

1. What is the most common foot problem you see?
Plantar Fasciitis for sure…

2. How is it fixed?
Immediate action includes anti inflammatories, ice, stretching (I recommend tracing the alphabet with your foot). A more long term solution would be a foot orthotic and a good supportive shoe. A foot orthotic will help to diffuse the weight bearing of the foot, thereby taking pressure off the heel and supporting the mid-foot and arch.

3. What are symptoms of a possible shoe issue.  
Pain. If you suddenly develop some sort of foot pain or knee pain, it can be an indicator your shoe is not the right shoe for the activity you’re doing, or it is worn out (for example, cushion, heel wear or uneven heel wear).

4. What do most people not know about insoles?
That an insole is just that, a piece of foam that can replace the insole of the shoe. What most people need is arch support. A foot orthotic, either off-the-shelf or custom, can disperse the weight bearing of the entire foot.

5. How do you know if an insole is right for you?
In most cases you may need a professional opinion to begin with, but you always want something with arch support. (Tip: To test the quality of the insole, do this test: Lay the “insole” on a flat surface and push down on the arch. It should not flatten out.) Additionally, some people need more cushion while others need something more aggressive and firmer.

6. What is the price range for good insoles?
$35-$75 for a decent off-the-shelf orthotic.

7. What is the best insole on the market & what does it cost?
Believe it or not, the best orthotic I carry is one of my least expensive by Vionic. It has good arch support as well as a good cushion.

8. What is one thing you wish you could tell all your customers?
Arch support, arch support, arch support. The human foot was not designed to walk on concrete, which is what we do everyday.

Running with my dogMarley and I thank you Audree for taking care of my feet!! We’ve had a blast on our morning runs together – and we wouldn’t have been able to run every morning without you and your orthotic insoles!!!

THANK YOU!!

 

Fat & Frustrated: The Secret to Finding Peace

walking the fenceWhen I was in high school, my homeroom teacher came up to me and said “you’re walking the fence Bonnie.” I knew exactly what he meant and I’ll never forget it (or him, Coach Youngblood). While he was talking about how I acted at school verses how I acted at church, I believe this same condition (walking the fence) happens to all of us in many different areas of our life – including fitness. People have so much unnecessary stress in their life because they “walk the fence” with their diet, with exercise, with relationships, with finances and absolutely with their spiritual life. This “condition”, I’ll call it, causes so much discontentment, frustration, restlessness, resentment, anger, bitterness, conviction and conflict. Why? Because you want peace, but your body and mind are in conflict. You know what you WANT, but you aren’t doing what you NEED to do to get it. You are “walking the fence”.

Conflicted

diet good vs evilFor example, you want to get fit, but you aren’t fully committed to the diet. In this case, every time you eat poorly, every time you weigh yourself, or every time you don’t like the way you look in clothes, you are filled with regret, guilt, conviction, stress and disappointment. In addition, every time you are with your fit little friend, you are uncomfortable. A matter of fact, you are actually downright grouchy and feel even worse because she’s a constant reminder of what you should be doing. As a result, you may even avoid your fit friends or avoid the gym. Listen, there is more to life than how we fit in our jeans. I admit, I like myself better at a certain weight, but what I like more is the peace I have with myself when I am taking care of my body and living right (or at least trying!!). I refuse to live a life buried in guilt and discouragement from letting my life get out of control. While I sure do enjoy feeling thinner and fitter, I also enjoy the peace of knowing I am doing what is healthy and good.

Restless?

Maybe your issue isn’t with food or fitness. Maybe it’s with relationships or with God. No matter what you are wrestling with, if you are filled with conviction, anger, frustration and restlessness, it’s often because you keep doing what you WANT to do and resisting what you SHOULD do. Once you want peace more than whatever you are currently craving, change will happen and peace will come. Joyce Meyer said peace finally came in her home when she wanted peace more than she wanted to be right. How often do we trade peace for something temporary? hanging from the fenceThere is simply NO PEACE when you are on the fence. You can’t “rest” on the fence. On the fence, there is indecisiveness, conviction, conflict and restlessness. Peace requires commitment – the commitment to do what you need to do, not just what you want to do. It’s the decision to get off the fence and get on the RIGHT side of life. Depart from evil and do good; seek, inquire for, and crave peace and pursue (go after) it! Psalm 34:14 I LOVE this scripture!! If you crave peace, don’t wait for it to come to YOU, chase after it, seek it, pursue it, do everything you need to get it – and depart from the things that are getting in the way of peace. What are you not willing to “depart” from? Are you trading peace for food? Are you trading peace for what makes you feel good in the moment? You know which side of the fence you should be on so what are you waiting for? Seriously, what is more valuable than peace?

3 Cardio Workouts to Beat Boredom

boring cardioAccording to the Physical Activity Guideline for Americans, you should do 150-300 minutes of moderate-intensity exercise weekly. Even if you do the minimum, which means you should do 30 minutes of moderate aerobic activity five days a week. This could easily get very boring over time!!

Today, on Answers.com, I wrote on ways to make your cardio more interesting and more effective. I wanted to make sure you didn’t miss these 3 workout ideas I shared with Answers:

1. The 3-Way Split
2. The 30-Minute Cardio and Core Workout
3. The 30-Minute Full Body Cardio and Conditioning Workout

CLICK HERE to get all three workouts on Answers.com!

What to Eat Before a Workout: Common Sense Tips

Bonnie Pfiester:

This is a great blog by Steve on what to eat before a workout and why.

Originally posted on pFIT pFUN:

magnifying glassOne of the most common questions I’m asked in the gym is  “what should I eat before I workout?”. While it may seem like a mystery, you don’t have to be Sherlock Holmes to figure it out.  What to eat before a workout is a great question, and with some deductive reasoning you probably already know the answer.

We should dive into this question with the fore thought of asking more.  Let’s look at when and what to eat before and after a workout, throughout the day, dinner, and before bed. To answer all theses questions in a broad sense, think of food as fuel.

1. FAT

fats

Fat is like kerosene (lamp oil). Lamp oil provides long lasting reliable fuel. Like lamp oil, fat also sustains power and burns slow, long and steady. It supports the other fuels we need throughout the day and keeps our bodies running at status quo…

View original 720 more words

6-Pack Cardio

IMG_8048One of my favorite cardios this week was this “Ab Sandwich”. Basically, it was 3 10-minute cardio segments with 3 ab circuits sandwiched in between. Give it a try!

Tools: You can use a slant board if you have one, or you can do the exercises on the floor. Add a dumbbell or plate weight for more resistance.

Instruction: I added links to instructional video that simulated what I was doing in the gym so you could get an idea of what each exercise looks like).

6-Pack Cardio Workout

10 Minutes of High-Intensity Elliptical (high resistance)

Ab Circuit (NO REST IN BETWEEN EXERCISES)
20 Sit Ups (on slant board if you have one)
20 Crunches (on slant board)
20 Reverse Roll Ups
20 Diagonal Knee

Ab Circuit
15 Sit Ups (on slant board if you have one)
15 Crunches (on slant board)
15 Reverse Roll Ups
15 Diagonal Knee

10 Minutes of High-Intensity Elliptical 

Ab Circuit
15 Sit Ups (on slant board if you have one)
15 Crunches (on slant board)
15 Reverse Roll Ups
15 Diagonal Knee

10 SLOW Sit Ups (on slant board if you have one)
10 SLOW Crunches (on slant board)
10 SLOW Reverse Roll Ups
10 SLOW Diagonal Knee

10 Minutes of High-Intensity Elliptical 

Matching Graphic for sharing:

6-pack cardio workout

50% off Reebok TODAY ONLY!

Reebok Outlet has taken 50% off all items for one day only. This is in addition to the already discounted prices!!!!!!!!!!!!!

50% OFF REEBOK SALEOffer: Reebok Outlet: 50% off all items!
Run Date: Wednesday, July 23rd ONLY
Promo Code: iSHOP

INCLUDES: Nano 2.0, ATVs, RealFlex, DMX SKY, ZigQuick, Reebok ONE shoes, Yoga apparel, Zumba Dance apparel and CrossFit Apparel.

Now’s your chance to stock up!

**This post contains affiliate links and I will be compensated if you make a purchase after clicking on my links.

 

Check out what’s in their outlet! (OVER 720 KILLER ITEMS)

ATVs – My trail running shoe

M40661_01

My favorite running shoe, the DMX SKY

DMX SKY

My favorite weight training shoe, the CrossFit Nano 2.0 (Hint: I have bought both guys & girls shoes to get the colors I want!)

crossfit nano 2.0

nano 2.0

My favorite workout shorts!!

Reebok board short

Steve’s favorite training shorts.

reebok boardshort

Here’s a video on the shorts I wear. You don’t have to be a crossfitter to appreciate these super comfy shorts that are great for lifting weights, doing kickboxing classes, running or any other activity that requires flexible comfortable attire.

2 Healthy Broccoli & Chicken Salads

I love making cold salads so I can eat healthy on the go, without the need of a microwave. Since I’m trying to limit carbs and boost protein, I decided to add chicken to some traditional salads. Here are 2 broccoli salads I made this week.

Thai Chicken & Broccoli Salad

broccoli and chicken salad3 cups shredded chicken
1/2 pound chopped broccoli
1/4 cup peanut butter
1/4 cup water
1 tablespoon olive oil
1/4 cup PB2 (powdered peanut butter)
1 cup chopped cilantro leaves
2 tablespoons lime juice
2 teaspoons freshly crushed ginger
2 tablespoons soy sauce

Mix all the ingredients (except the chicken and broccoli) together in a pan over a stove until it is blended nicely. Pour the sauce over the broccoli and shredded chicken and toss until mixture is covered completely.

Approximate calories per serving: 166 calories/1 cup
Approximate # of servings: 9 servings
Profile gms: 17g protein, 11g carbs, 5g fats.
Profile %: 43% – 28% – 29%

Sweet Broccoli & Chicken Salad

broccoli and chicken salad2 cups shredded chicken
1/2 pound of chopped broccoli
1/2 cup Turkey Bacon Crumbles
1/3 cup Slivered almonds
1/2 cup low-fat mayo
1/2 cup regular mayo
3 tablespoons white wine vinegar
2 tablespoons sweetner
1/2 cup craisins or raisins

Approximate calories (depending on brands, etc): 208 calories for 1 cup
Approximate # of servings: 8-9 servings

Profile gm: 13g protein, 14g carbs, 11g fat
Profile %: 26% –  28% – 47%

Refreshing Protein Drinks for Hot Days

isopure protein drinkIf you are like me, sometimes the thought of another frothy thick milky protein shake on a hot day is enough to make you want to gag. When you have a protein shake every day, they can get old. Of course, this isn’t always the case with everyone. I don’t think my husband EVER gets tired of them! However, I am very different. I don’t like super sweet drinks and I don’t crave sweets so I struggle to get a chocolatey milky shake down sometimes. So, when IsoPure asked if I would like to try some of their crystal clear protein drinks, I jumped on the opportunity!

Gulp Gulp!

isopure drinksThe first drink I tried was their Cocotein. OMG! That’s all I can say. OOOO MMMMM GGGGGGG! My eyes must have popped out of my head when I took my first taste. I had to read the label again to make sure I was seriously getting 20gms of protein in such a refreshing awesome tasting cold beverage!! I was FREAKING out!!! I was sad I only had one bottle. I chugged down a few sips after a hot run, enjoying every drop. Being the wonderful wife I am (lol), I saved a little for Steve so he could taste it too because that’s what you do when you taste something amazing. He doesn’t even like coconut water and it wowed him too!! So I am hooked! Now I have to do a GNC run and stock up!

Where to buy them:

GNC
Vitamin Shoppe
Bodybuilding.com
Amazon
Lucky Vitamin

Why would you want to get IsoPure (besides because it tastes ridiculously good)?

  1. Lactose Free – First, for all those lactose intolerant peeps, IsoPure Drinks are Lactose Free!
  2. Low-Carb/Low Fat – Most of their drinks are super low-carb and have little to no fat.
  3. Extra Oomph – IsoPure has potassium, sodium and to help replace electrolytes from sweating.  Their IsoPure Teas have caffeine, BCAAs and antioxidants too (SO COOL!)!
  4. Refreshing & Thirst-Quenching – The crystal clear drink is super refreshing, tasty and easy on the tummy!
  5. Yummy! – Out of all the flavors I tried, I have to say the Cocotein is definitely my favorite.

There you have it! There’s my review on IsoPure drinks! Now, go out and grab a bottle and see for yourself!! And don’t you leave without trying the Cocotein – and then tell me what you think!!!! YUMMMMMMM!!

Follow IsoPure

Check out IsoPure Protein at http://www.theisopurecompany.com/
Follow them on facebook: https://www.facebook.com/Isopure
Follow them on twitter: https://twitter.com/isopurecompany
Follow them on Instagram: http://instagram.com/isopurecompany

muscle motivation

2% Fat vs Non-Fat Yogurt

Chobani YogurtMany people grocery shop with the best intensions, searching for low-fat low calorie items. However, just because an item is low calorie or low fat doesn’t mean it is the best choice. A great example of this is Greek Yogurt.

Before you can decide which yogurt to purchase, you need to ask yourself “what type of fuel do I need?” and “what are my goals?”. What do I mean? When I added my yogurt into my LoseIt app, I realized my yogurt was one of the small things throwing off my goals. I was getting more carbs than I wanted and I noticed my protein wasn’t quite as high as I expected (especially at breakfast). As I looked a little closer, I discovered the difference was my yogurt. I had gone from plain greek yogurt to vanilla (and had no idea it was non-fat).

Non-Fat vs. 2% Fat Greek Yogurt

As I compared the 2 yogurts, I was surprised to see how different their profiles were. See for yourself!

greek yogurt nutritional information photo 1

The non-fat vanilla yogurt has zero fat, but a whopping 20g carbs (and 20g SUGAR!) – and only 14g of protein compared to the 2% which only has 7g carbs and 17g protein. Don’t boycott non-fat vanilla yogurt just yet though. There’s more to this story than just choosing low-cal, low-carb foods.

While the 2% plain yogurt is ideal for a breakfast, snack or meal, there is one time of the day the non-fat vanilla yogurt would the perfect fuel for you – after a workout. You see, after a workout you want protein and sugar (to help push the protein through your system quickly). You also don’t want to have anything that would slow digestion in it (like fat). So, the non-fat vanilla yogurt would be a great fuel for those times you can’t get a post-workout protein shake. Since you can buy yogurt in small containers, this makes a great alternative to a shake if you are traveling or in a pinch.

When it comes to breakfast, stick with the 2% plain (unsweatened) greek yogurt. The fat will help the yogurt stay with you longer, keeping you full and energized. You get more protein and also less carbs, which is great for all of us trying to limit carbs and sugar while building or maintaining muscle mass.

Yoplait_Original_Blackberry_HarvestRemember, not all yogurt is created equal. If you have some regular yogurt in your fridge, you need to compare labels. For instance, plain Yoplait yogurt has 33g carbs and ONLY 5g protein! That’s MORE calories, MORE sugar, MORE carbs and much less protein and nutrition for the fit peep.

Even Yoplait Lite has double the carbs and sugar than Chobani’s plain Greek yogurt. This means you will be hungry about 30 minutes after you eat the stuff, and that’s not what any dieter wants to hear!

As you track calories and learn more about nutrition, take your time studying labels and shopping for foods for fuel. Dieting isn’t just about choosing low-calorie foods, it’s choosing healthy foods that give you the nutrients you need without the extra riff-raff (sugar, fillers, etc). When you eat like this, you’ll discover you aren’t really dieting at all, you are just eating smarter!

 

Desperately Seeking Success: How to Find What You Are Looking For

When someone is desperate, how hard to they seek to get help? If someone is in pain, how quick to they seek comfort? When someone needs guidance, how much effort do they invest in finding it? If someone loses a job, how hard are they searching for a new one?

Diet helpOver my years in the fitness industry, I’ve marveled at how many people who desperately need help are not desperately seeking it. I think of the story about a crippled man in the Bible who lay by, what was believed to be, a healing pool for YEARS. He literally lay there waiting for someone to pick him up and take him to the pool to get healed. I think many people (including me at times) are like that guy, waiting on someone or something else to do all the heavy lifting. Sometimes it’s because we are overwhelmed by the task that could be required of us to take action. Many times it is just pure ignorance – we have no idea what to do. Sadly, most of the time, it is just pure laziness. We’d rather hope for a miracle, than exert ourselves in fear doing a lot of work for no reward.

Listen, people who work get the reward. People just have unrealistic expectations, and they have a warped definition of the word “work”. They do a little work, and expect a big reward. They work for a short time, and expect the payoff to keep coming even if they quit.

Seek and You Will Find

It is rare that I see someone really seeking to lose weight who doesn’t lose it. People will often say “I tried, I really tried”, but if you were to reach deeeeep within their soul and could get the truth out of them, the real answer is “I tried a little”, “I tried once”, “I thought I tried”.

piano lessonsIf you try to play the piano for the first time, you don’t expect to play Beethoven within a few “tries”. No, you don’t even learn a song at first. You start by learning the basics (#boring #uneventful #nofun). You have to learn the fundamentals before you can even read music or learn a song. With practice, you finally get to learn a song. You celebrate when you can finally play “Mary Had a Little Lamb” with one hand. Then, you celebrate again when you learn to add your left hand. Then, after practicing, practicing and practicing, you begin to play the same song a little better, a little easier. Then you are ready for the next song – and it will be just as elementary as the first.

I can remember piano lessons, and I admit I was SO impatient. I would get so frustrated. I wanted to immediately jump in and play a more difficult “cool” song effortlessly without much practice. As a result, I’d take shortcuts. I’d play by ear, instead of reading music. I’d make up things that sounded good just so I could keep appearing to move forward. The problem was, I wasn’t moving forward. I was exactly where I left off. I might have “sounded” better, but I had not improved.

How often do we act like this in life? We do what we want to do to make us appear more successful (with our job, with our weight loss, with relationships, with God), yet many times we are exactly where we left off – exactly in the same place we were when we stopped actually WORKING.

I want to challenge you today to SEEK HARDER. Seek the things you desire to improve in your life with all your might. Seek answers to your weight loss plateau, seek help in your marriage, seek God in your life – and seek until you find.

man-looking-inside-fridge-artGod doesn’t ever ask us to do work for no reward. A matter of fact, He constantly talks about what we “get” when we seek Him. The key is understanding the word seek. I think we think of the word “seek” more like Steve seeks something in the fridge. He opens the door, looks at the contents and closes the door saying “Bonnie, where’s the BBQ sauce?” I’ll reply with “it should be in the door”. He’ll tell me he looked there. I will go on to list a few other places it could be and he’ll tell me he looked there too. The fact is, he didn’t really SEEK, he looked. Of course, I’ll go right to the refrigerator, open the door, move a few items out of the way and find it within 30 seconds. Why? I wasn’t looking, I was seeking.

Vines Dictionary’s definition of ‘Seek': 
Strive for
Desire
Endeavor
To “seek” to ascertain a meaning (meaning, seek until you understand)

SearchingAre you seeking things like that? Are you seeking God like that? Are you seeking answers to your marriage issues or weight issues like that? Striving for, seeking until you fully understand, seeking until you find what you are looking for?

I had to laugh when Joyce Meyer was talking about how people act like they don’t understand what “seeking God” means. She then listed off a few examples of how we seek out stuff in life, like the woman seeking a 75% OFF sale or the guy in the deer stand seeking the deer in the freezing cold.

Don’t you think your life is worth the effort to REALLY seek the things that really matter? Your physical health, your spiritual health – happiness, joy, peace and well-being?

Today, make a commitment to stop looking and start SEEKING.

Today’s Spiritual Workout:

I love those who love me, and those who seek me diligently find me. Proverbs 8:17

Ask, and it will be given to you; seek, and you will find; knock, and it will be opened to you. For everyone who asks receives, and the one who seeks finds, and to the one who knocks it will be opened. Matthew 7:7-8

Seek the Lord and his strength; seek his presence continually! 1 Chronicles 16:11

But seek first the kingdom of God and his righteousness, and all these things will be added to you. Matthew 6:33

The young lions suffer want and hunger; but those who seek the Lord lack no good thing. Psalms 34:10

 

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