Summer Fun

It's blazing hot outside maybe you have humidity along with it, maybe you don't. Either way, it can be hard to get outside and do some cardio when it's mega degrees outside. No fear, pool time is here! The pool can give you a fantastic workout.

Over at one of my favorite ever sites for everything fitness: Fitness Magazine, they have pool workouts for beginner, intermediate, and advanced. You'll love it!

As I've said before, I don't own a gym membership, so I have to be very creative when it comes to FITting it in and knowing that I got a great workout. My community I live in has a pool they allow for lane swimming from 6AM-8AM. It's a great way to start your day feeling refreshed and energized to run around crazy with the kids all day spending quality time with them during these summer months.

Get your pool workout on! Let me know if you have a pool workout that you love to do. I'll probably try it!

GOAL: At least once this summer do a pool workout. Start it early in the summer because you never know...you might get hooked!

Commitment to Change

Last month Success Magazine was chalk full of wonderful articles related to health and well-being. One article I wanted to share with you was about the philosphies of Chris Freytag. She is the woman behind Motivating Bodies. She has an impressive background with many books under her belt and is certified in just about everything fitness. (My dream!!!)

I thought I'd share with you her 3 C's to "Real Results"
1. Commitment: "Let your loved ones know what you are going to do so they can help you and encourage you."  (My comment: How many times have I written about that one on this blog? I have back-up now!)

2. Convenience: "You have to find a program that is convenient...It has to be close by. It has to be easy for you to get there and do it. It has to be something you kind of like or maybe a friend goes with you." (My comment: For this time in my life I am motivated in my home without a gym membership. A full cardio workout is doable, but you have to be creative. I do get strength training in daily. It is not necessary to have a gym, but you have to be motivated in the comfort of your home to get moving while you're there!)

3. Consistency: "You ahve to do it all the time. You can't just work out once every two months and expect a change. That's just common sense..." (My comment: This is true. Consistency is key. Remember my post on getting back on the bandwagon?)

You can buy back issues from Success Magazine. I would recommend this one. Filled with lots of motivation to have a healthy, FIT lifestyle. You won't regret making time for FITness and good nutrition!

Still Around!

So, I'm back from a little family vacation. Much needed and much loved! We went out hiking and enjoyed the beautiful weather, surroundings, and fresh air.

I'm a huge fan of switching up workouts and I rip out workouts from Fitness Magazine and Health Magazine. Then I go through them and choose which workout I'm going to do that day. I have everything from full body strength, targeted areas for strength, and numerous cardio workouts. Switching up a routine will get you motivated to keep moving. I've started a different strength workout that I'm going to do for one month. I'll add some variations if my interest starts waning.

You can check out the workout here. Maybe you want to jump on board, too! Sign up and they'll send you a new workout every Monday. Awesome deal, huh?!

Happy working out.

Quick Tip

When the sweet-tooth hits

Make an allowance in your daily calorie intake for a little treat. 160 calories will give you 6 hershey kisses or 1/2 cup of Dreyer's Grand Mint Chocolate Chip ice cream. (fitnessmagazine.com)

Also, if you are on Twitter you can tweet to Connie Diekman, R.D. and director of nutrition at Washington University in St. Louis. She will send you healthy alternatives. THAT'S a COOL tip!

Find something else to do. Take a walk around the block, drink water, grab a piece of fruit.

Finally, swimsuit season is upon us. Picture yourself in a swimsuit or find a picture of yourself and remind yourself quickly of what you want more. Healthy, FIT body OR the candy?

GOAL: Practice your self-control and get your sweet tooth under control.

Face Exercises or Laughter Workout: you be the judge!

My husband (yes, I know I refer to him a lot, but he's a source of great information and stories!) was with his family last week and his brother showed him the seriously funniest thing I have ever in my life seen. You can watch the video below. When he showed this to me last night I thought I was going to wake up the entire neighborhood with how loud and hard I was laughing. So here's your calorie burn for the day!

WARNING: I am NOT liable for any accident that may occur from falling off of your chair or accidents related to messes or any other thing that might happen in your uncontrollable state. Watch and you'll see.




Thoughts about the video: notice the "dr." is not mentioned by name, she is wearing a leotard to do FACE exercises!, and I think she really does believe in her face workout. I don't know HOW in the world she got through making the video, I barely got through watching it!

Now that you've watched the absolute funniest thing EVER... (why have I never seen this on America's Funniest Videos?) GO DO SOME REAL EXERCISES!

P.S. Thanks Brody for the great ab workout I got watching this...the lady's face kept coming in my head all day and I would just start busting up thinking about it!

Live the Life

Today my subject to blog on is Living the Life you want to live.

My husband and I were talking last night and he told me, "I just feel like I'm falling apart physically. They say when you reach 30 things seem to go downhill. They're not kidding. I thought it would be gradual, not like a bus hit you!" (I added some of those words myself, but that is basically what he told me.) In response I said, "Well I turn 30 this year, I hope that doesn't happen to me!"

The truth is, I don't think it will happen to me because I do pay careful attention to my diet and exercise. I make sure to FIT both of those things in on a daily basis. It is a lifestyle for me and I'm living that life I want to live.

On this Giveaway website they are offering a 12-Week program from Live the Life.
Live the Life has a free trial offer for 1 week. Click here to sign up.
I am not recommending every diet site I can find. I do not believe in diet pills or anything that suggests losing an extreme amount of weight in a day or week. (Have you read about any of that stuff here? Didn't think so, because it DOESN'T WORK!)
I am for eating healthy and exercising. That is the one true way to lose weight, get FIT, and have the energy you want to have. Off the soapbox...

Live the Life will give you a menu for the day and an exercise routine for the day. I am not advocating signing up for the full 12-week program, but try it out for a week. See the difference and pay attention to the way you feel. I've watched the videos they put out and I agree with their 7 ways to increase metabolism.

You can enter the giveaway to try for a 12 week program and sign up for the free 7-day program.
Who knows, you might be hooked on eating healthy and exercising.
Looking and feeling great is not a quick thing, it takes time, but it does happen!

Motivation Monday

I'm back with a little Motivtion to keep on FITting it in this week!

Nothing motivates better than swimsuit season, right people?! The thought of going to the pool all summer long in that swimsuit can make a person cringe. Here's what you are going to do this week: HANG UP THAT SWIMSUIT IN YOUR CLOSET SO YOU KEEP ON SEEING IT. This will force you to make time to FIT it in.

You've got about a month before pool season is in full swing! In 4 weeks of hard core FITting it in, you will look stunning at the pool. One of the best compliments I have gotten happened in my bathing suit. I was at the pool where I take my kids daily during the summer and another lady I knew there said, "You have a body of a model!" You too can get compliments like that if you FIT it in. I don't mention that because I necessarily think so, but it did make my day..well, summer!!

When I get my Fitness Magazine or SELF magazine or any other magazine I subscribe to, I rip out the workout they provide and do them. I keep the ones I like and toss the others. Below are links to the workout I've enjoyed the most:

Get a WOW Booty Now
Love you Lower Body
Boost Energy, Blast Fat!
Firm Flat Abs Fast!

Just a few of the 50 workouts I have covering my desk! I love them and I think you will too.
GOAL: Pick one of these and do it today! Most of them consist of 5 moves and 8-15 reps each. You DO have time for that!

Fast Food Decisions

Summer break is only about a month away and that means traveling and taking kids to play areas to beat the heat. That also means fast food on the road and for a "get away afternoon" with the kiddos.

Fast food is a tricky thing because most of it really is not good for you. Here is a website that will help you make good decisions for yourself and your family while you are out.

Health Check Systems is a website that lists nutritional information from variety of restaurants. Keep the items you like in mind and find out what you are really eating. You might change your mind about your choice and you can try something new.

Another site has different restaurants including Noodles & Company, (I recommend the small Chinese Chop Salad-seriously good.) Baja Fresh, Panera Bread, Potbelly Sandwich Works, and other fast food joints.

Healthy Dining Finder will list the top healthiest menu items to choose from. You can search restaurants by your zip code and price, or search for a specific restaurant. Very useful if you know where you are going and want to plan your meal ahead of time. This is a good idea to avoid making last minute unhealthy choices.

Be wise in your choices. If you are going on a drive and you can get there in a day, you might want to make sandwiches at home, cut up some fruit, throw in some water, perhaps a snack bar or fruit leather instead of stopping to eat. You will not only save time, money, but also your health!

GOAL: Go to one or all of these links, find the restaurants you most requently visit and write down what meal you will eat there from now on based on a healthier choice. Keep this list in your purse or car for easy reference.

Spring Food Goodness

Yummy fruits and veggies are plentiful this spring. Healthy spring foods that are low in calories and packed with nutrients can be a satisfying snack as well.

Apricots, artichokes, bananas, asparagus, carrots, magos, papayas, pineapples, and strawberries all equal yumminess in my book. A few weeks ago I received a pineapple in my Bountiful Basket that was very delicious. (According to my kids and husband. I am not a pineapple lover, but I did try it. My tastebuds to not enjoy pineapple.)

How do you tell if a pineapple is ripe? Look at all the 'eyes' as the hexagons are called. If they are the same size it is ripe. You can also pull the very inner leaves at the top and if they come out easily, it is ripe. Color does not matter. (Thanks for the tip from my Aunts!)

Making fruit a dessert by putting a little yogurt with it and maybe some granola. I'm a granola lover! Sprouts has some great varieties to choose from. Perhaps you would rather put a little dalop of whip cream, but be careful which brands you buy as it can be packed with cholesterol.

A fruit and/or vegetable is on our dinner table 99% of the time. Right now looks for those amazingly yummy looking fruits and veggies.

GOAL: Go for a walk tonight after dinner or right after breakfast in the morning. It will energize you and either be a good ending to a day or a great start to another day.

My Fitness Pal

A big thank you to one of our readers, Cami, for introducing me to My Fitness Pal. What a great website.
The food diary is fast, easy, and very non-confusing. It does the weight loss, weight maintenance calculations for you at sign-up. It recommends how often and long you should workout, how many calories you should burn. It really is a great site.

If you are looking for weight loss, they have weight loss badges and tickers you can add to your blog.
There is even an iphone app for this program. There is an exercise catalog that I don't find incredibly helpful, but if you are at a loss for what exercise to do or want to try something new you can go here to find it.

Go to you MY HOME page and there you will find your personal fitness blog where you can track you progress. You can opt to have your updates posted right to Facebook or Twitter. Keeping a healthy diet and exercise program is easier when you have a community with which to motivate and share your expriences with one another. You can invite your friends to join you, too!

There is a place to record your measurements of neck, waist, hips, and of course, your weight. There is a goal tracker that lets you know where you are at in your meeting your goal. This is a fantastic place to record all of your nutrition/exericse information.

This is a 100% FREE membership and you get everything.

I'm trying it out to see how I like it long-term. I'll let you know!

TIP: Add it to your favorites bar for easy access to this website and to remember to go there to help you along on your weight loss/maintenance program.

Importance of Stretching

Okay before you start your workout routine do you do some sort of warm-up or do you just jump right in?

Please don't say you jump right in. You will hurt yourself! Thank goodness you stumbled on this post because I'll teach you how to stretch in your warm-up and cool-down today.

There are two types of stretches, dynamic and static.

DYNAMIC stretches are done BEFORE you begin any sort of workout or weight lifting. These are the stretches you do to get your blood pumping and your heart rate elevated. Warm up those muscles to prevent injury. "Cold" muscles will tear and pull in ways that you don't ever want to feel.

EXAMPLES of dynamic stretches:
Windmill arms: keeping your core still swing both your arms like a windmill slightly crossing your body as you bring your arms to the front.
Jumping jacks: a good way to get the muscles warmed up in your arms and legs.
Alternating toe touches: Take yourself back to your P.E. days. Start with a wide stance and your arms out to the side. Bend down touching your hand to the opposite foot and switch to the other side. You want to feel a comfortable stretch in your hamstrings, but nothing painful. (Also avoid these if you are prone to low back injuries.)
Full back stretch: Lie on your back and bring your knees into your chest. Roll forward until your feet touch the floor and then roll back. Do this 10-15 times. I find this one very relaxing.
Click here to see more dynamic stretches.

STATIC stretches are done at the end of a workout. Static stretches are meant to be held unlike dynamic stretches where you are active and moving. These stretches help to elongate the muscles and improve flexibility. This is best done after a workout because the muscles will be more willing to relax and stretch. You want to hold a static stretch for 30 seconds up to 2 minutes.

EXAMPLES of static stretches:
Mat seated splits: sit on the floor and spread your legs as far as you can. Reach to one side and hold on to your calf or foot depending on your flexibility. Repeat on the other side. Reach out in front of you as far as you comfotably can. Remember to hold 30 seconds to 2 minutes.
Quadricep stretch: There are several ways to accomplish this exercise but I will explain just one way. Standing up bend your leg back and grab your foot with you opposite hand behind you. Keep your knees in to avoid knee injury. Repeat on the other side.
Side lunge: In a wide stance bend one knee until it is 90 degrees above your ankle and your other leg is straight. Feel the stretch in the straight leg. Repeat on the other side.
Shoulder stretch: Seated or standing bring your arm straight across your chest and hold with your opposite hand just above the elbow. Look over the shoulder that is across your body. Repeat with the other arm.
Click here for many, many options of static stretches.

Avoid injury and stay healthy.
Now go warm up and do 15 push-ups, 15 crunches, and 30 jumping jacks. Do this 3 times today!

Walking It Off

Aim for a minimum of 45 minutes of walking a day for a week. Make this your goal next week. The weather should be getting nicer everywhere! I know it is here.

Walking is amazing exercise all by itself, but Fitness Magazine has this really great Walking Workout that I'm going to be doing. Embarrased by looking weird at those that pass you? Don't be, you'll have the greatest looking arms and they'll be jealous and possibly ask you what you are doing! HA!

No weights are needed to do the exercises, just ball your hands in a fist.

(all pictures below are from Fitness Magazine)

While you are walking you will be doing the:

upright row:

Starting with hands by your thighs, palms facing you, bring your hands into a fist. Pull your arms up and out as shown. Stop at shoulder height and squeeze your shoulders back. Keep your tummy tucked in. go back to starting position. Do 25 reps of these WHILE CONTINUING TO WALK.

chest press: this is a great one ladies! Start with your arms straight down at your side, palms forward hand either open or in a fist. Bring your arms straight up in front of you while tightening your abs. Bring your pinkies together and squeeze your chest. Do 25 reps. Go back to starting position.

lateral press: another great one! You'll feel this one in your shoulders and triceps (the back of your arms). Start out like the girl in the picture. Arms out to the sides palms facing in (behind you), keeping your upper arm fixed swing the wrist down (bending at the elbow) until it is perpendicular with the ground and swing them back up squeezing those triceps. Do 25 reps and you'll really feel this one.

and the one arm reverse fly: You are going to work one arm at a time with this exercise so don't forget to switch. You will complete 25 reps per arms. Put your left hand on your hip and your right hand in a fist on top of it. Your right arm will be across your body. Raise your right arm straight across and up ending slightly above your right shoulder, like the girl in the picture. Go back to starting position for your next rep. Once complete, do the same thing with your right hand on your hip and your left arm doing the reverse fly exercise.

So I just did the chest press exercise and I'm already feeling it. It feels like I did a few sets of push-ups. I just love that feeling!

Okay, now I've got myself all excited about walking, I might have to start this afternoon and let the kids run wild at the park while I complete laps in a circle around them.

Quick tip: You might need to make a little cheat sheet for yourself if you need reminders on the exercises at first. You'll start to remember it quickly.

Have a Happy Easter!

I'll see you back on Monday for Motivation Monday!

Healthy Family

A while ago I spoke to a group of women concerning healthy snacks and ideas for healthy meals including time saving tips. I love doing that sort of activity.

While researching some topics I could gear towards the demographics of this group, I found that the USDA website had a plethera of information that is very useful.

Today my purpose for introducing you to the website is for this page. MyPryamid.gov is an incredibly useful tool for getting your whole family on board with eating healthy. Everything from tracking your food intake to activities, snacks, and ideas to help your littlest members of the family be involved in meal. There is even a menu planner. I could go on for days about the wonders of this website.

Today I'm going to focus on their- 
                                                         Tips for setting a good example:


• Eat together. Eat meals with your child whenever possible. Let your child see you enjoying fruits, vegetables and whole grains at meals and snacks.

• Take it with you. Show your child how to make healthy choices when you are on the run. Put oranges, bananas, or other fruits in your bag for quick snacks. Let your child see that you like to munch on raw vegetables.

• Share the adventure. Be willing to try new foods, and try new foods together.

• Cook together. Encourage your preschooler to help you prepare meals and snacks. Teach your child to tear lettuce or add veggie toppings to pizza. Cooking together can mean more “mommy (or daddy) and me” time on busy days.

• Keep things positive. Discourage older children and other family members from making yucky faces or negative comments about unfamiliar foods.

• Set a good example for physical activity, too. Make play time a family time. Walk, run, and play with your child rather than sitting on the sidelines.

This is where it all begins-with you!

In my family I have tried to be a good example of all of these things. My children have learned an awful lot about living a healthy lifestyle. One night my husband and I were talking and he said, "You know how I explain the stock market to you and you don't really get it? Well, that's me with nutrition." That helped me put his non-understanding of nutrtion into perspective. I am working with him teaching him what food he needs to cut out and why. It is a process, but I think it's a fun one!

GOAL: 1 minute of high knees. 3 sets of 15 push-ups, 3 sets of 15 abdominals, bridge exercises.

Motivation Monday

Working out on my own gives me my space and alone time. Looking forward to the "adrenaline rush" after working out is motivation enough for me to get a workout in. To keep me going when I'm really working: MUSIC. It has a great effect on how quickly you move OR how slowly you move. With the wondeful invention of the iPod and other MP3 players, making workout playlists is so simple.

Depending on your workout of choice, whether it be running, spinning, walking, jogging, weight training, yoga, the music may vary slightly.

Fitness Magazine has playlist samples and the option to download their playlist from iTunes. Choose a workout and click Download Playlist. It's that simple. Enjoy an upbeat workout with appropriate music to keep you moving at a good pace to burn optimum calories.

My 5 miles run last Friday would have been so much better had I not forgotten my iPod Shuffle. Certainly the satisfaction of completing 5 miles was fantastic, but to keep me moving through moments when I wanted to stop, music would have been my best friend!

Get moving with you playlist and notice a dramatic difference in your endurance and mind set.

Goal: Continue your push-ups, abdominals, and bridges. Incorporate cardio such as jump rope for 10 minutes today. Don't have a jump rope-PRETEND! It works just the same.
ALSO, organize playlists for your endurance cardio workouts, weight training, or Yoga workouts.

Hula Hoop

Did you know that a childhood activity is a great core workout, too?
That's right, the hula hoop, or hooping, is a great cardio activity that also strengthens the core.
If you're a runner it provides a great warm-up.

Better Homes and Gardens had an article in the March 2010 issue about hooping.

You'll certainly notice a difference in your core after hooping 3 times a week for 30 minutes a session. Incorporate the hoop with the core strengthening exercises in the previous post for a great workout.

If you get really into hooping, Hoola Monsters offers heavier adult-sized hoops for an even greater workout. Abby Albaum is the founder of Hoola Monsters. She says that wrapping the hoop with friction tape, which she sells on her site (or you might find it at a bike shop/sporting goods store), you will have better success at hooping. The friction tape will help the hoop to stay up even if your are just beginning!

GOAL: Borrow you child's hula hoop, a neighbors hula hoop, or run out to Wal-Mart for your own and try hooping for 30 minutes today.

Core Workouts

As mentioned on Facebook yesterday I did the Yoga Booty Ballet Core Workout. It is a two-disc workout system that I picked up from the library. The other disc is for the booty. I haven't completed that one, yet. I will today, though. I feel fantastic today. My back especially feels like it got a great strength workout.

What is your core? Your core includes everything from your shoulders to your thighs.

Why do I need to strengthen my core? Your core balances you. A strong core helps you to stand tall and stand in a straight line to your feet and hands. Having a strong core will help you to avoid or decrease your chance of injury.

We always think of strengthening our abdominals, thighs, and biceps. We need to remember that there is a back side to us as well. Our shoulders, back, and hamstrings (the back of your thighs) also need to be strengthened. Workouts from Yoga and Pilates often include your core. The exercises from these disciplines involve stretching, balance, and improve flexibility.

The Wall Street Journal had an article on this very subject March, 16 2010. It really is all the rage in athletic and fitness training.

Your goal today is to complete 3 exercises of Pillar Bridges. (If you are healthy and are able.)

Lateral Pillar Bridge: Lie on your side with your forearm on the ground under your shoulder. Push your hip off the ground. Watch your form and make sure there is a straight line from your shoulder down to your ankle. HOLD for 1/2 a minute. Repeat 10 times.

Glute Bridge: Lie face up with your arms to the side, knees bent, and heels on the ground. Lift hips until knees, hips, and shoulders are in a straight line. HOLD for a few second. Repeat 12 times.

Plank with arm lift: Start in a plank postion with your elbows bent in front of you right underneath your shoulders. Without moving your middle lift left arm up to about ear level. HOLD for a few seconds and switch to the right arm. Repeat 12 times on each side.

You should feel really good after doing these exercises. Let me know how it goes for you! Keep doing the previous exercises I've mentioned. Have a great day. See you tomorrow!

FITting it in during Vacation

Hello to all my loyal followers from Newport Beach, CA! I love vacationing here with my family and we do it quite often. Today we will be headed to the beach to fly a kite. It is quite chilly here, but the kids won't know any different.

Spring break is coming up for many of us or you are in the midst of spring break. Whether you are traveling or staying home, the schedule is different and you still have to FIT it in.

Yesterday I went to map my run and found a run someone else had mapped out exactly where we are staying. I enjoy a nice 2 miles run up and down hills. What a great workout! I am planning on doing the same thing today and perhaps doing 2 laps. Breathing in the fresh salt air as I see the ocean sparkling in the sun in the distance. It doesn't get much better than that!

Even when you are on vacation it is important to think ahead about how you are going to FIT it in. If you get up early, keep on doing it. Keeping something that resembles your schedule at home will ensure you don't fall off the FITness wagon.

Bring equipment you may need to FIT in your workout, bikes, tennis raquets, or even a jump rope if that's all you are able to fit in. A jump rope can provide an amazing workout! This week we brought all the above mentioned equipment, plus snorkeling gear, boogie boards, and running shoes. There is a FITness center where we are staying, but why go indoors when you are at the beach?

Remember that when you are in the car driving to your destination remember to do your isometric exercises in the car. Make it a family game to pass some of the time. It will keep the kids entertained and help you FIT it in.

Now your job is to do 3 sets of 15 push-ups and 3 sets of 10 crunches. Pick any style of push-up or ab exercise, just FIT it in today.

Map My Run, etc.

It is a goal of mine to complete a half marathon in the next year. Because I have a need for everything to be highly organized in my life, I needed a way to map my runs so I now exactly how far I'm running and a way to keep track of it all.

Map My Run is a great website that helps you do just this. Yesterday I was able to map exactly a 5K run right in my neighborhood. Today I am doing a shorter run for speed and am able to map that run out as well. They even have an app for your app compatible devices. That's great technology!
This same company has Map My Fitness that helps you connect with people doing triathlons. Keep a log of your activity here to keep track of your training. They have a free membership and offer 3 other levels of membership depending on your level of involvement with the activity or your commitment level. Glad I came across it.

Trailsource is a site for mapping hikes, mountain biking, ATVing, and other extreme sports.

My husbands favorite magazine is Success Magazine. They often have great articles on fitness or nutrition. The article I found had a few great sites to hook up with people with the same fitness interests as yourself. Click here to read the article for yourself and see if any of the other sites fit your fitness desires.

When you are done doing that go do 3 sets of 10 crunches along with another 3 sets of 15 pushups. You'll feel great at the end of the day and very accomplished! Do this Saturday as well, take a rest on Sunday.

I'll be back on Monday for your Motivation Monday post. See you then!