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Archive for April, 2011

TrueLifeDiva Thursday

What “Family” really means

I’ve been talking to people a lot these days.  For some reason I’m being asked for health and fitness tips  a lot.  I tell everyone about this blog (folks need to quit being shy and post a comment or two, we know you’re lurking).  I’ve said in the past that you guys are my “workout buddies” but I think it’s even deeper than that.  We are family here on this blog 🙂

From Sparkpeople.com:

The value of a supportive “Family”

Ha. But seriously folks: Your family can be an undiscovered source of pleasure and deep satisfaction. True, families can sometimes be aggravating and even dreadful. But if you’re fortunate enough to have caring, supportive relatives, don’t waste it. Sometimes in the search for people to help us with our goals, to be excited for us, to pick us up when we fall–we overlook what’s right in front of us. Family help isn’t for everyone, of course. But maybe your “family” can be a close group of friends instead, or members of a social club or your church. The point is, happiness involves people that are most important to you. At the very least, your family wouldn’t let you get away with goofing off on your goals–shoot, they haven’t let you get away with anything since you were 12!

It’s like they were reading my mind!  I look forward to reading everyone’s comments and input.  I know I can find support here when the people around me often try to sabotage my fitness efforts.

The weather is getting warmer and the clothes will be getting skimpier soon.  I’m trying to find ways to tweak my workouts to maximize my efforts.  Recently Jillian Michaels tweeted @JillianMichaels: Weekly Challenge – FITNESS: Do 100 push ups in one day. Yes, you can do it. Do 10 every hour for 10 hours. FOOD:… http://fb.me/ZrlBne3Q
Since I’ve been trying to do exercise spurts during commercials when I watch T.V., I’m gonna try to do these push ups as well.    What are you doing to get ready for summer?  Share your tips with the group 😉

P.S.

Don’t forget to subscribe to the blog so you don’t miss each new post as it publishes.  We’re still taking blog name nominations and the winner will receive a $25.00 Amazon.com gift card 😀

WWW.Calorieking.com

WWW.Fitbottomedgirls.com

WWW.Hungry-girl.com

WWW.Active.com

WWW.Selfmagazine.com

WWW.Fitnessmagazine.com

WWW.House-Foods.com

WWW.Sparkpeople.com

WWW.Zumba.com

WWW.24HourFitness.com

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I hope everyone is having a great and healthy week.

I had a wonderful time in Jamaica!!  Mentally it was just what I needed.  Physically (diet and exercise wise) I did pretty well, but I definitely could have done better.  The good news is that I didn’t gain any weight back!!

It is funny how our perceptions change so quickly.  When I was packing for the trip and trying my bathing suit and summer clothes on I was so psyched!   I was thinking “Damn I am looking pretty good”.  I think that is part of the reason why I stop losing weight… as I got happier with my appearance my motivation declined.  Well, after the first day sitting by the pool in my bathing suit I began to feel  self conscious about how I looked.  I am not sure what it was but something absolutely clicked and I realized that I am not where I want to be… yet.

Tomorrow I will be going to Boston for work for two days.  Do any of your travel much?  Here are some basic tips to help.  This is information we all know but I know sometimes I need a simple reminder for motivation purposes.

How to Eat Healthy While Traveling

by Joshua Duvauchelle, Demand Media

Step 1

Pack your own meal on the airplane flight or mode of transportation of your choice. This provides you with an alternative to eating the expensive and typically unhealthy prepared meals offered through the airline. Bring protein- and nutrient-dense dry food that won’t easily leak or get smashed in your bag. Examples include nuts, protein bars and firm fruit, like apples.

Step 2

Drink plenty of fluids during your trip. If you can, choose water over other beverages while you’re in transit. Milk and juices are adequate, but avoid soda and an excess amount of alcoholic beverages. Avoiding the latter is especially important for minimizing travel-related health conditions, such as jet lag.

Step 3

Stock your hotel room with bottled water, fresh fruit and healthy snacks like granola bars or fiber cookies. Doing so helps remove the temptation to raid the room’s mini bar, and can be indispensable for staving off hunger between business meetings or tourist activities.

Step 4

Avoid fast food outlets. Though they may be a comforting choice when you’re in a new city, these kind of meal options are often high in fat and calories, and more importantly, they may cheat you out of experiencing the local culture. Wherever you decide to eat, focus on meals that incorporate healthy components, like fresh vegetables and lean proteins.

Step 5

Don’t forget to eat breakfast. This is usually easier said than done in the whirlwind of a vacation. However, breakfast helps prime your system and prepares you for a full day of activities or business meetings. If your hotel offers a complimentary breakfast, choose a high fiber and protein meal, such as whole grain toast with peanut butter, to give you instant energy and fill you up until lunch. This way you may reduce the temptation to snack in a few hours’ time.

I have been working on my list of things I want to do or change and wow it is getting quite long.  I know I will need some guidance from TrueLifeDiva and OneMoreinBoston with some of my beauty related items on my list.  How about you guys, have you started a list yet?

Don’t forget to let us know if you have a suggestion for the name of the blog!

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Here is some motivation to start your week off right

10 Reasons Running Is Good for You

By Amy Rushlow
Runner’s World

Scientists have discovered the fountain of youth—it’s running. Studies continue to find that hitting the roads improves health and well-being. “The biggest benefits come from vigorous exercise like running,” says JoAnn Manson, M.D., chief of preventive medicine at Brigham and Women’s Hospital. Here are the latest reasons to lace up.

Look Ahead

People who run more than 35 miles a week are 54 percent less likely to suffer age-related vision loss than those who cover 10 miles a week.

Keep the Beat

Runners who log a weekly run of 10 miles (or more) are 39 percent less likely to use high blood pressure meds and 34 percent less likely to need cholesterol meds compared with those who don’t go farther than 3 miles.

Function Well

Men who burn at least 3,000 calories per week (equal to about five hours of running) are 83 percent less likely to have severe erectile dysfunction.

Build Bone

Running strengthens bones better than other aerobic activities, say University of Missouri researchers who compared the bone density of runners and cyclists. Sixty-three percent of the cyclists had low density in their spine or hips; only 19 percent of runners did.

Think Fast

British workers were surveyed on a day they worked out and a day they didn’t. People said they made fewer mistakes, concentrated better, and were more productive on the day they were active.

Stay Sharp

A study in the Journal of the American Geriatrics Society reported that women who were active as teenagers were less likely to develop dementia later in life.

Sleep Tight

Insomniacs fell asleep in 17 minutes on days they ran, compared to 38 minutes on days they didn’t. They also slept for an extra hour on days they exercised.

Sneeze Less

People who exercise for an hour a day are 18 percent less likely to suffer upper-respiratory-tract infections than those who are inactive, according to a study from Sweden. Moderate activity boosts immunity.

Breathe Easy

Researchers had asthmatics do two cardio workouts and one strength session a week. After three months, they reported less wheezing and shortness of breath.

Live Longer

A review of 22 studies found that people who work out 2.5 hours a week are 19 percent less likely to die prematurely than those who don’t exercise. A separate study found that active people have a 50 percent lower risk of premature death.

Put away those Peeps and jelly beans!  Get back on your grind 😉  Don’t forget to submit your suggestions for the new blog name! And if you haven’t already, subscribe to this blog so you get each new post as it hits. ;-)

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TrueLifeDiva Thursday

On the internet Informative links

Here are some links I found researching this topic on the internet.  Not enough space to post all of the articles but I hope you click on each one.  Lots of great information and motivation to stay on track 😀

Tweet by Jeanette Jenkins the “Hollywood Trainer to the stars” @JeanetteJenkins: Five Tips to Achieve Fitness Success http://bit.ly/ex35i5

From Prevention.com: Diet Blunders http://online.prevention.com/boostmetabolism/index.shtml?cm_mmc=Spotlight-_-04182011-_-Weight-Loss-_-Diet-Blunders-that-Slow-Metabolism

From SparkPeople.com:

Making fitness part of your travel plans: http://www.sparkpeople.com/resource/fitness_articles.asp?id=109&page=2

Do You Keep a Fitness Journal?

By: Nancy Howard

Many of us have come to appreciate one of the most valuable tools in our arsenal to lose weight and reclaim our health and that is by keeping a food journal. Tracking calories and nutrients allows us to become more aware of our food intake, portions, and most importantly to ensure we are getting the proper nutrients our body requires.

However, according to The American Academy of Family Physicians, keeping an exercise journal is a huge motivator for many when it comes to physical activity.

So why is an exercise journal so important?

In our busy lives it is so easy to forget what we do from day to day, much less from week to week or for that matter month to month. But having a fitness journal allows us to review where we were in the past and to develop a plan where we would like to be in the future. It can also help us to determine why some days are harder/easier than others.

Your journal doesn’t have to be anything too elaborate. It can be as simple as a spiral notebook or if you do not want the paper trail, make notes on your my Fitness tracker page in the notes section.

Below is a list of some of the things you may want to include:

  • Type of activity performed Cardio, strength training, yoga, Pilates or a combination of these exercises.
  • Time spent exercising This can be tracked in your cardio tracker or quick track on your my Fitness Page.
  • How you felt during the time you were exercising Were you tired even before you started? Did you have to cut your time short due to fatigue? Did you feel energized during your workout? How did you feel when you were done?
  • Sleep patterns Many times the first sign of overtraining is a disturbance in our sleep pattern. If you begin to experience a change in your sleep habits, you may need to allow a few days off to allow for better recovery.
  • Refueling If you exercised for an hour or more did you eat/drink to refuel your glycogen stores after your workouts. What food or drink did you consume and how soon after your exercise session?
  • Weather Conditions If you exercise outside, include the weather conditions. We know that heat, cold, humidity, wind, etc, all can have a great effect on our workouts.
  • Strength Training For those who strength train, make sure you update your strength training routines on your fitness tracker to include the current weights, reps, and sets that you do for each exercise.
  • Mileage Runners should keep track of their daily and weekly mileage. Most training programs do not recommend increasing your mileage or time greater than 10% each week so that your risk for injury is lessened.
  • InjuryDocumenting an injury will allow you to see how quickly you recover or to know if you need to see a doctor for an issue that is not resolving.I am a big believer in keeping an exercise journal. Not only is it another motivator, but many times it can help me pinpoint any issues that may arise. Keeping a log, while tedious for some, is just another tool to help many of us stay accountable.Do you keep a fitness journal, if not would it be something you would consider doing? If you have kept a journal, are you amazed at the progress you have made over time?

 

Don’t forget to submit your suggestions for the new blog name! And if you haven’t already, subscribe to this blog so you get each new post as it hits. 😉

Calorieking.com

Fitbottomedgirls.com

Hungrygirl.com

Active.com

Selfmagazine.com

Fitnessmagazine.com

House-Foods.com

Sparkpeople.com

Zumba.com

24HourFitness.com


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Who here is in a rut?  It could be with your fitness workout or diet or maybe something in your personal life just as a relationship or job.   What about your general appearance such as your hair style, your clothes, or how you do your make up?  Maybe unfortunately you are like me, and you are in a rut pretty much across the board.    I am making myself a commitment that over the next two months all of this is going to change.

Getting involved in this blog has been wonderful for me.  I have lost 12 lbs and I continue to learn how to improve myself.  There has been some great information and support here but like many aspects of my life it too is in a rut.

TrueLifeDiva and I would like to try and take the blog to the next level.  This started as more or less a small group of Lynn’s posters who wanted to support each other in losing weight, but it has so much more potential than that.  We would like to get some new energy and new posters to the blog to energize thing and keep all of us going on this journey to a better you.

The first thing we need is a new name.  We have tossed around a few ideas (Lighten Your Load, Bella divas, Beauty within you, Essential beauty fitness and health) but like I’ve said from the beginning, this is everyone’s blog so…  We are going to have a Name the Blog Contest!!   

Over the next week or two post your name suggestions here on the board.  We will keep a running list of suggestions and then we will compile a list so everyone can vote on their favorite name.  The person who suggested the name will win a $25 Amazon Gift Card!!!

The content of the blog will be kicked up a notch too.  TrueLifeDiva has been great in her commitment to posting regularly, but as of late I have been a slacker.   Starting in May I will be posting more regularly as well.   Over the past few months it is clear there is a direct relationship between my posting here and my level of commitment to myself; as one goes down so does the other.

The first thing I am going to do to get out of my rut right now is to go on a vacation.  Tomorrow the family and I are headed to Jamaica!  We are going to relax, unwind, distress, play and really enjoy each other for a few days.  With all of life’s stresses I think we have all forgot how to simply enjoy ourselves and each other.  So… I will be MIA for the next few days.  My diet is really going to be a challenge as we are staying at an all-inclusive.  How many Red Stripes a day equal 1,300 calories?  Jk

This time I am really not too concerned with myself over doing it.  Today I was pulling out my “summer clothes” and I was so excited how well some of my old summer clothes fit, and a large amount of them were simply too big.  Wow, I usually hate bringing out the summer clothes as I couldn’t stand how I looked in them but not this time.  I am going to try and use that good mental feeling to keep me on track this week.  Plus this week is really a lick off to a better, more relaxed happier me and over eating would just be so counter-productive.

I am also going to make a complete list of things I would like to change or do.  This is going to be everything from my hair, clothes, make-up, a fitness routine, projects around the house, places I’d like to see, things to do this summer, EVERYTHING.    I am one of those people that if I don’t write it down the odds of it happening are slim to none.

How about you?  What would you like to change or do?  When I am done with my list I will post it here.  Putting in writing increases the odds that I will do what is on my list, posting it here will almost guarantee that I will accomplish them.  Maybe it would help you to do the same too?

You guys have some assignments now this week… Thinking about a new name for the blog as well as thinking about those things in your life that you would like to change or do.

Oh… I hope everyone has gotten their taxes done!!

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Your actions create your reality

Your actions create your reality; think it and it will be so.  If you think positively, you will achieve your goals.  If you think negatively, it will become a self fulfilling prophesy.  Are you doing everything within your power to get what you want?  Are you maximizing your schedule so you can squeeze some fitness into your life?  Are you keeping a good sleep schedule?  Are you making time for meditation/prayer/deep thoughts?  If you think fitness is too expensive, i.e.; gym membership, personal trainers, etc., have you explored free options?  Checking out workout DVD’s at the library, swapping DVD’s with friends, ordering free videos On Demand, workout videos on YouTube are all great options.  And they are free ;-).  Diet plans can be found for free on the internet, you just have to find one you like and commit to it.  You have to make yourself your #1 priority.  No one will do it for you.

A recent article in FitBottomedGirl.com asks, “Are you a fitness procrastinator?”:  Yesterday we shared three tips to overcome procrastination, and it got me thinking. Usually when we talk about being a procrastinator, it involves us waiting until the last minute to pay our bills, put together that big presentation or get the oil changed in the car. It’s typically a to-do that can be put off—at least until the deadline. But here’s the thing about fitness: There is no deadline (unless it’s one that’s self-imposed, and we know how self-imposed deadlines can go!). So if you are one who is prone to procrastinate, do you also do it with your fitness regimen—or worse—your overall health and well-being (think not going to the doctor or getting your annual physical)?

I remember in college when it was almost cool to procrastinate and pull an all-nighter studying for a final. But when it comes to your health? Procrastinating isn’t just unnecessarily stressful, it can also take a toll on your health if you’re putting off taking the time to take care of yourself.

Are you with me? Was this the gut-check you needed to choose to take care of yourself today? Or do you think it’s total hooey?

Three tips to overcoming procrastination

We’ve all done it before. Whether it’s putting off getting started on that big project at work or waiting until the night of April 14th to sit down to do our taxes, procrastination is a way of life for many of us. However, procrastination has a few negative effects. Not only can it be stress-inducing, but it’s also not a very efficient way of spending your time. Just think how much you could have gotten done if you actually worked on what you were procrastinating instead of thinking and dreading it? Read on for three ways to stop the procrastination monster cold in its tracks!

Tips to Overcoming Procrastination

Get to the root. We never procrastinate without a reason. Maybe we already have too much on our plates and it’s time to start delegating other tasks to free up time or maybe we’re don’t think we have the skills to handle the big project our boss just handed to us. Sometimes, we’re just plain afraid of the results of our work — taxes come to mind there. No matter what it is that your procrastinating, take a few deep breaths, and check in with your emotions by asking “What’s the hold up here and why?” You might be surprised at the answer!

Chunk it up. There’s no doubt that huge projects or tasks are intimidating. So instead of looking at it as one big to-do, divide it up into multiple smaller to-dos with a timeline. Then set a goal to do the first small to-do. In the case of creating a big presentation, why not start by simply jotting out a list of points you need to include. Half the battle is just getting started.

Just do it. If you procrastinate even the smallest of things, like getting your car’s oil changed or renewing your gym membership (definitely don’t delay on that one!), follow the Nike slogan and make yourself do it. No ifs, ands or buts, schedule it and do it. Making a commitment to stop the mental hockey is sometimes all it takes to call you out on your own personal pitfalls.

And whatever you do, don’t put off trying these tips!

Ponder these points and think about how you can incorporate more positivity into your daily routine.  Your thoughts and actions create your reality. What are some ways that you get past procrastinating about what you need to do to put your health first? Please share those with us. Any tips or strategies? Have a wonderful week and be blessed! 😀

Calorieking.com

Fitbottomedgirls.com

Hungrygirl.com

Active.com

Selfmagazine.com

Fitnessmagazine.com

House-Foods.com

Sparkpeople.com

Zumba.com

24HourFitness.com

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Do something new every week

 

How is everyone doing with their fitness program?  I’ve been doing ho hum ;-). I get excited in little spurts, then that dies down and I fall back into my usual routine.  I got a wake up call recently.  I follow 24hr fitness on Twitter and they tweeted that they would be changing their class schedules for the spring.  I went into a panic!  I have a set schedule of classes and teachers I like.  What if they mess up my routine?  I felt so lost.  And then I thought to myself, “Maybe I need to switch things up my damn self.”  So I’m waiting for the new schedule to come out and I’ll add whatever new classes to my routine that needs to be added.  For spring I will do the following;

  1. I will keep to my promise to try and take a class daily. I recently bought a new portable DVD player to take to work so I can watch workout DVD’s during down time/lunch breaks at work.
  2. I will keep it charged and in my bag for easy access.
  3. I will do yoga at least 3 times a week.  I have several DVD’s to choose from to prevent boredom.  If I get acclimated to any of them, I will buy new ones.  This is in addition to my workouts, not in place of them.
  4. I will exercise during commercials.  Jumping jacks, burpees, stretches, crunches, step ups, mountain climbers, etc.  Bob Harper has a YouTube channel (MytrainerBob) that features 2-3 minute videos demonstrating moves.  These are great to do during commercial breaks too.  My favorite one is for a move he calls “Ass Burners”.

None of the things listed are major, just small tweaks.  The commercial break explosive spurts already have my tummy feeling flatter.  What some things you can add to your routine to switch things up?

Calorieking.com

Fitbottomedgirls.com

Hungrygirl.com

Active.com

Selfmagazine.com

Fitnessmagazine.com

House-Foods.com

Sparkpeople.com

Zumba.com

24HourFitness.com

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