Thursday, December 27, 2012

A New Year, a New You!



I can't believe it's almost already 2013.  The year went so fast.  Last year I suggested a great idea of writing a letter to your future self of what you hope to accomplish during the year.  Whatever it is...job related, fitness related, family related, relationship related.  What do you want to do to make it better.  Write it down in a letter to yourself to read on New Years 2014.  Writing things down has been proven to help you be more successful and when it's a letter to yourself you are the one that has to keep yourself accountable.  How will it feel to accomplish those things this year that you have set for yourself.  Think about yourself accomplishing them, picture yourself accomplishing them.  How does it make you feel?  Make a vision board of what you want if you have to.  Sometimes having that visual to look at everyday is a huge help and reminder! 

Some people find that making resolutions are always too hard to keep.  Most people find that they only usually last 6 months, if that. It is true that your brain needs a reset.  So, a new year is always a great time to feel like it's a new beginning, you can start with a clean slate with a fresh new outlook. People who make resolutions are 10 times more likely to actually accomplish their goals than those that don't make any.


As you reflect upon your last year, focus on the great things that happened.  What happened that was good?And as we come upon the new year and now look ahead, I hope you will write a letter to yourself and create a vision of the possibilities of what you can accomplish this year. How you can better yourself and those around you? I have a high hope that this is the year to reach my goals that I have set and I know you can reach yours too!  
To a New Happy, Healthy and successful year! May it be filled with Joy and friends and family around!! Happy 2013 everybody!!


**If you need support and help in reaching your Health and Fitness goals I have some challenges in the works to help you and give you the support that you need.  Follow my Facebook group to stay updated.

Saturday, November 3, 2012

How to stop your kids from eating TOO MUCH CANDY!

My kids got a haul from Halloween!  They start eating it and they are like "Mom, stop rolling your eyes." Because...I am....rolling my eyes. Hahah.  Way too much candy around here.  Then, today we had our Veterans Day parade and they got more bags full of candy.  What to do with all this candy??  When I was younger (my mom can attest to this) I literally still had my bag full of candy clear until the next Halloween, I just wasn't into it that much, it made me sick.  Now, I'm thinking it probably had something to do with my Hypoglycemia.  If I eat too much candy I don't feel good at all, shaky, hot sweats, ready to pass out.  So, even as a child I realized how it made me feel and I didn't really care for it. Now don't get me wrong I do love my sweets, chocolate...yum! Sometimes you just don't care how it makes you feel, who cares if my eyes are starting to get blurry and my heart is racing.  Ya, that's literally what happens to me.  But, that is the power and danger of sugar.  You'll eat it no matter what it does, right!!? I wish I was as smart and not so tempted by it just as I was as a kid.  But, not so much luck. :) 

So, how can I get my kids to stop?? 

The Switch Witch is always helpful
Or take a look at this.....
I showed this too my kids and they were like "hurry, turn it off!!"  haha.  Really...this is sad & gross.  
But Maybe THIS MOM has the right idea, maybe this will fix my kids of their candy habit. 
Or....Maybe not, but it's worth a try! :)

Friday, November 2, 2012

TurboFire Sale is BACK!!

TURBO FIRE Went on sale Wednesday and it didn't last long, they were out.  But, it must have been a craze and it's in such high demand, so IT'S BACK! If you are sad that you missed it, this is an amazing deal.  This includes the 4 advanced DVDs which are $60 alone.  You get the normal set which is normally $120 plus the advanced DVDs for only $53 total!!! The sale ends when supplies run out so get it NOW!!
Sale starts Friday, Nov. 2, 9 am PST. Click Here to purchase!
(It will show the normal price until after 9 am PST)


Get a jump start on those New Years Goals!!

Wednesday, October 31, 2012

The Halloween Deal??

On a Night So long ago... (last year), the husky man (the hubs) gave her a deal that would change the outcome of the future. There WOULD be a deadline, and PROMISES would be kept....OR...  

Aaahhhhh... I dont' know, I can't write a scary story...haha.  But, Happy Halloween!!!
So, some of you may remember THIS little deal my husband made me last year. Hahaha.. and maybe you are wondering, what happened?? Okay, so if you aren't all caught up, you have to go read it.

I thought for sure I would have a Halloween Costume by now.  But, I have no clue what I'm wearing...BOO! I'm almost sad, even though I for sure would be in something like this.
And believe me I DO NOT have the assets for this. :)
So here is what happened.  The Hubs was all for it, doing so good, I mean this was a year ago.  He had about 50 lbs to lose.  He did lose about 30 and has kept it off, which is AWESOME! When August came around I think he felt like he had plenty of time left and then when October came I think he started to give up.  He goes really hard for a while, great diet, staying active and then like anybody else he gets tired of it.  The more I push, the less he wants to do it.  I can tell him all the info I'm learning, all the knowledge I've gained, to do "this", and he should do "that."  But, he won't listen, he DOES NOT like to be told what to do and if he really wants to do something it HAS to be his decision and he will do it HIS way.  IT DRIVES ME CRAZY!! But, honestly...who likes to be told what to do, right?! So, I've learned...(sort of) to keep quiet the best that I can.  
It's Halloween and he still has about 15 or so lbs to go.  But Hey! That is quite an accomplishment and guess what.  He's been so on board with the whole eating healthy thing and 2 weeks ago he started waking up before work at 4:30 am to do Les Mills Pump (which I am also currently doing and I LOVE).  What??? He started it on his own, and I think he is really liking it.  On his off day he even wanted to go on a family walk.  YAY!! 
I better knock on wood right now because I feel like I'm jinxing it as we speak.  I hope he continues this and he said, "I never said what year...." Whatever! Yes you did, but I'll take it.  If by next year he is down all the way to where he wants to be and has kept it off then I'll keep my end of the deal!! Or maybe we should change it up a bit.  Do you have any ideas for me?

Monday, October 29, 2012

Weekend Binge Eating


When the weekend hits, all I want is a treat.  I do so good during the weekdays and then BOOM, crash and burn! No matter how much you learn about nutrition, no matter what you do, it's so hard. The Guilt sets in and then it almost feels like you have to start over every Monday.  Food is addicting!! So, what can you do to not fall off the wagon every weekend? Binge eating on weekends is very common. Maybe its because you feel like you do so good during the week that you deserve a little something....and that's okay! But, sometimes we may take it overboard, I know I do. Another reason binge eating may occur is because we may plan the week out really good and weekends we feel like we need a little break from planning and here comes more snacking, more eating out, etc.  What are some things we can do?  Well, here are a few tips that may help out.

                                      
1. Self Control!  Okay so you want to reward yourself with a little treat.  You can still practice self control.  Instead of eating the whole batch of cookies, maybe have just a couple.  So Hard...yes! But it can be done. You still get the sweets but hopefully don't have to feel as guilty as you would if were to have more.  Drink a whole glass of water before you even try one.
2.   Keep your consistent eating- Keep your consistent eating pattern eating 5 or 6 small meals, even on the weekends.  This will help to keep you fuller longer and not wanting to just grab whatever is in site. This will also increase your metabolism. You can make a deal with yourself that if you keep your goals with healthy eating and exercise during the week then you will allow yourself one cheat meal.  ONLY if you kept your goal and keep that self control to not let it turn in to a whole cheat day.
3. Balance your meals.  If you know you are going to go out and splurge at dinner time, make sure you stay on track with breakfast, lunch and meals throughout the day.  This way it sort of balances it out and you may not feel as guilty as you would if you just splurged all day long.
4. Exercise.  You can still exercise on the weekends.  Do something fun with the family or fit in a quick 30 minute run or workout in the morning.  It's a great way to start your day and keep the habit going strong so you don't feel like you are starting over every Monday.  It just makes you feel good and helps to burn those extra calories you might be having.
5. Get your mind out of the gutter. Over eating can definitely be a mind game.  Food is an addiction like any other addiction and it takes a lot of self control to get it just right and where you feel in control.  Stop listening to the voices in your head that say, "you deserve it.... it tastes so good... just eat all these candy bars, it's not going to hurt."  Whenever you start to feel this way, you need to repeat to yourself  "I WILL practice self control." It may sound silly, but the mind is a powerful thing and if you can get the right mindset, you can take control of your binge eating. One thing that I need to remind myself of more often is my mantra... "I CAN have that, but I don't want it." "I don't have to (go to the gym) but I want to!" 
 My mind is totally on board with the whole workout side of things.  I want to workout, I love to workout! If that's not you, what can you do to make it happen? But, the eating part it totally the hardest for me and a lot of people I know.  So, let's remember these steps when next weekend rolls around.  If you do get off track you still need to be kind to yourself and not give up.  Just start again! 

I know if I get my mind set right and really use my own advice I can have an "On-Track" weekend next time! You with me?

Wednesday, October 17, 2012

Dixie Mud Run Recap

I had so much fun at the Dixie Mud Run!! This was the first year for the event, so they are still working out all the kinks, but I think it turned out great and was a super fun time!

We had the Best. Team. Ever!!
Everybody just made it a ton of fun.
One friend ran with us at the last minute and we are so glad she joined us!


I don't have much pics of us on all the obstacles...bummer! 
Here we are coming around the last bend :)
I believe it was about 3 miles total.


Slippin' slidin' to the finish!
 

We did one part of the course TWICE...haha, cuz we are crazy like that I guess.  We don't need to get into the details...haha, but who cares about times anyway right? :)

What a great time!
(I'm 3rd from the right hand side)

Kids 5 and up got to do a kid version of the course so my girls did it.


So many kids were losing their shoes in the first mud pit....my daughter handed me her shoe and her friends shoe too :) and finished the race with one shoe! :)


Great Job girls!!!
So Proud of them!!

I'm glad I got to experience it with my girls.
We made a whole family day out of it.
As we were getting in the car to leave my youngest daughter said,
"That was so much fun!"
They loved it & So did I!

Can't wait until the next one!
Thanks Team for making it such a blast!!

Tuesday, October 16, 2012

After School Snacks and Healthier Halloween treats!

My kids love that I have them a little snack ready for them right when they get home from school.  I find that If I have it prepared and ready for them to eat, they are of course less likely to go searching through the cupboards and grab stuff that isn't that great and isn't going to satisfy their tummies long enough until dinner time. It's fun to think of things to give them, but honestly sometimes I am scrounging to find something real quick because I forgot..haha, I know they will be disappointed if I don't have it ready.  I teach piano directly after they get home from school, so I have no time to prepare it after that. It's gotta be ready and quick.

I made this Banana Bread and they had a slice with a box of raisins and milk when they got home yesterday. Apples with PB or almond butter or yogurt is always a hit. Yogurt with berries and granola.  String cheese and a piece of fruit, cubed ham, olive, cucumber and cheese kabobs.  Be creative and make it fun for your kids, it also teaches them what good snack options are.  Since it's so close to Halloween there are some fun things to do.  

I plan on making this one for them sometime soon.  Cute!

You might remember seeing this on my Facebook page 

Photo: A reader just posted this on my wall and it's so cute that I had to share...little mandarin oranges with pumpkin faces drawn on them. I love this idea for Halloween!
I love it! Not only a great idea to hand out on Halloween, but a fun Halloweenish (is that a word ;) type snack for your kids that they would love.

Honestly my kids do get tired of "Mom's Healthy Stuff" ALL the time..they are my little guinea pigs :)  
They would be surprised if I let them have "candy" when the get home.
Shhhhh...don't tell them that this is "Healthy" Halloween candy! :)

mini-cheesecakes_thumb
can't wait to try some of the fun options.

Can't wait to find some fun stuff for Thanksgiving and Christmas!

Do you have some great after school snack ideas or Healthier Halloween treats??


Wednesday, October 10, 2012

YW Lesson: Caring for our Physical Bodies

I have the lesson this week in Young Women's, so I figured I better get working on it today.  I was excited when I looked at our schedule and that my lesson is Manual 1- #37 "Caring for our Physical Bodies."  Yay!! I get giddy when I get to talk about things like that! :)  And I love that I get to share it with young women so that they can hopefully make good habits now! Taking care of our body is an important part of our lives, not just physically, but most importantly spiritually!! I think we often take our bodies for granted and forget what a gift they are to us.  We focus a lot on saying our prayers, reading our scriptures, going to church, helping others... which are all very important things, but we forget that taking care of ourselves is equally important.  When we are taking care of our Body all the other things will start to fall into place. 

Rather than just Physical activity and eating right... taking care of our skin, teeth, hair, etc is also important and keeps us healthy and feeling good about ourselves on the outside.
There are some other fun ideas on Sugar Doodle like having an activity during the week taste testing all different kinds of fruits and veggies, ones that you may not have heard of.

Here is a fun handout that I'm going to use
The Body handout from Sugar Doodle
"There is a close relationship between physical health and spiritual development.... when one's physical health is impaired by disobedience to God's eternal laws, spiritual development will also suffer."
~Elder Delbert L. Stapley

I think I'll make some sort of "Clean Eating" treat to give the girls to show them that Healthier eating can still be good!

This is also a really great quote that brings it all together.


I love what I do here on my blog and that I can help others remember to take care of themselves.  This lesson just reminded me that I am doing something important.

****

Ann Dibb October 2012 Talk:  I'm a Mormon.  I know it, I live it, I love it.
To learn more about my church go to www.lds.org or www.mormon.org

Tuesday, October 9, 2012

Shabby Apple Winner!!

Thank you so much to all who entered the Shabby Apple Giveaway!! Stay tuned for more giveaways!  I love to reward my readers with fun things.  
So now on with it.........
The Winner by random drawing using Random.org
is
Shelley Gajus
(I will be in touch with you shortly by email)
Congrats!!

***
To say a big thank you to the rest of my readers.....you can still get something fun.  Everybody will get 10% off anything you purchase from Shabby Apple within the next month.  Just use the
 coupon code:
sparklesandbugs10off


Dresses from Shabby Apple

Tuesday, October 2, 2012

Shabby Apple Giveaway!! (closed)

I am honored to be able to do a giveaway for Shabby Apple! They have a variety of LoVeLy things over on their site :)



And YOU, my lucky readers get to ENTER to win a $50 gift card toward anything on their site!! There is plenty to choose from... dresses, skirts, blouses, maternity, shoes, kids & accessories.  How fun to pick something out for yourself or even a nice gift for somebody else. Go on over and check it all out.

**There will be 2 required entries and 2 extra optional entries, giving you 4 possible chances to WIN!!
Please leave a separate comment for each

Required Entries:
1. "LIKE" Shabby Apple on Facebook & leave a comment telling me you did.
2. Look at the  Shabby Apple shop and come back and leave a comment telling me which dress or item is your favorite.
(*please leave an email address with at least one of your comments)
Extra Entries:
3. "Like" Fit Mama WannaBe on Facebook and leave a comment telling me you did.
4. Share this giveaway on Facebook by clicking "Share" on the giveaway post on the Fit Mama WannaBe like page and leave a comment telling me you did.
***

Yay!! We will draw a random winner and will announce it next Tuesday October 9th
(get all your entries in by Monday 10/8/12 at midnight PST)
*must have a USA shipping address to be eligible for this contest.

GOOD LUCK!

Monday, September 24, 2012

The Good and Bad of SWEETENERS

I know like many of you, sometimes I feel like it's so hard to know what healthy alternative we should use as a sweetener.  Sugar is so bad for us, then you hear that artificial sweeteners are bad for us.  What do you do? I like to use a lot of Honey when baking and I also use Stevia in the raw, also adding in unsweetened apple sauce or bananas help make things taste better when baking.  Pure Maple syrup is also great sometimes. But, you need to check out this article to help you distinguish the Good from the Bad when keeping sweeteners in your kitchen.  The bad on the list (besides white sugar) are Aspartame (which is in most Diet Sodas), Agave & Splenda.  Some of the good are Stevia, and oraganic, raw or local Honey.  Do you try to use Healthy Sugar alternatives in your kitchen?

Friday, August 17, 2012

Peanut Butter Jelly Time!!


It's that time again! Time to be thinking about school lunches.  I've been admiring Bento Lunches for a while now, but I don't want to spend that much time on all the creativity.  It's very cool, and so cute but I just don't see myself spending the time to make cute creations everyday.  :)


My daughters were begging me to get these "Pack it" lunch boxes that they saw on TV...haha


Packit.

& you know what? I totally ordered some. 
I already had a couple of  these handy dandy bento lunch box containers that I got at Walmart.  But lately I can never find anymore.  I may have to order some because I love them for lunch time for the kids. I think they will fit perfectly inside the "pack it" along with their drink & everything will keep cold for hours.

This blog had some great ideas for bento lunches, totally my style. She had the same idea I did with the "Pack it" along with my bento lunch containers.  



I grabbed me some of the silicone cupcake liners (from Walmart or Michaels) to divide some fun snacks in a cute way.  I love it! I'm ready for lunch time and my kids will like how it's all organized, ready to eat and lots of variety.  Now I just need some cute stainless veggie cutters to make cute shapes with the cheese etc. I think it will make it more fun. See my Pinterest Board here as I compile a list of great lunch time ideas & school time ideas.

Question time:  Do you send hot lunch items for your kids? Do you send it in a thermos? What kinds of Hot lunch items to you give them in their lunch? 

*Since I'm into Social Media I finally decided to join Twitter.  I know, I know...crazy! or Not! 

Saturday, August 11, 2012

Clean Eating: What works for me!



There is so much good info on clean eating. Follow my "Healthy Eats" board on Pinterest for some Healthier food options.  Not always completely clean, but a good start. I think Cleaner Eating is the way to go for a overall healthier, better you! Get rid of all that processed junk.  If you want to start seeing some results...then just do it! There are different variations of clean eating, some more strict than others.  You need to find what works for you.  I have been clean eating for a few weeks now and am trying to find good recipes that my hubby and kiddos will enjoy too.  I'm trying to convert the whole family for the most part. :) I do have a "normal" meal or yummy treat at least once a week.  Otherwise I find myself on a crazy high calorie snacking binge...haha.  Not good.  So, like I said, see what works best for you.

Some Helpful resources to get you started:
This has so much info: http://www.thegraciouspantry.com/clean-eating/
Helpful hints and tips... the whole website is one of my faves: http://www.heandsheeatclean.com/2012/02/helpful-hints-tips.html
Getting started guide: http://www.heandsheeatclean.com/2012/01/clean-eat-getting-started.html
The eat clean food list that I follow (adapted from Jamie Eason): http://livelifeactive.com/2012/02/29/eating-clean-approved-foods-list

The Main thing that I have learned is Food Prep is Key!! Don't put it off, pick a day on the weekend and prepare everything for the upcoming week. Make at least 2 main meals options, sides like brown rice, barley, oatmeal, cut up fruits and veggies so they are ready to go, boil eggs...peel and store in fridge for easy access. This will most definitely keep you on track.  It gives you quick healthy options, you already know what you are going to eat, so you just eat it.  :)

Eat protein with every meal, follow this clean eating, drink plenty of water & water only, keep track of what you are eating, ALWAYS eat breakfast, give yourself a cheat meal or treat once a week, prepare your food and yes lift weights!! You will see success!

Here are some things I prepared for my week: lots of fruits, veggies, brown rice, boiled eggs.  I also had home made Oatmeal, Salsa chicken and Turkey Meatloaf this week.


For breakfast I like:
Oatmeal muffins Here or Here (I would substitute the milk for almond milk, less calories and more calcium, & a clean approved food)
Cinnamon Swirl Protein Bread- this is also a good option, but not my most favorite unless I'm feeling like a cakey or bread type taste.
I'll be trying these Blueberry Oat Pancakes, Biggest Loser Pancakes or Banana Walnut Protein Pancakes out very soon.  With a little Pure Maple Syrup, Honey or greek yogurt on top. Yum!
(I usually pair 1 serving of homemade Oatmeal or Oatmeal muffin with 3 boiled egg whites and some fruit for breakfast)
Sides: brown rice, plenty of veggies always, salad w/ balsamic vinegar, I'm in love with cucumbers, this makes them a yummy snack...I crave them, me and my son both!

The Main Course Meal is the hardest for the family to like. I Love Skinnymom.com or sugarfreemom.com for some great recipes.  Not all of them are super clean, but sugar free or low calorie.  So, I'm finding things that the whole family will eat.

Here are a few of the Main Course meals that I've tried and had success with for the whole Fam:
 Salsa Chicken (eat it plain with a side of brown rice and veggies or have Tostada style: cook corn torillas for 15 minutes at 350 or 375 until crunchy, top with black beans, salsa chicken and lettuce. You could also cute the corn tortillas into triangles and have some clean eating nachos w/ black beans, salsa chicken or ground turkey & lettuce, tomatoes, etc. Yum!
 Jamie Eason's Monster Meatloaf- I'm not a fan of Meatloaf but we all love this, I cook it without the reduced sugar ketchup on top and spread it on after it's cooked.
Skinny Cheese Enchiladas (not quite completely clean, but low calories & so good)
Skinny 3-cheese Penne (again, not completely clean mainly because of the shredded cheese, but low in cals and so good and if the kids will eat it and it's pretty darn healthy I say YES WAY!)

In need of a Treat once in a while I still Love these recipes.  As long as you don't over do it and eat them all in one sitting...haha, you will stay right on track and still have a yummy treat!

*Here is a look at what I might eat in a day*

Breakfast- I eat within an hour of waking up and before a workout
 1 or 2 Oatmeal muffins, berries, banana or grapefruit and 3 boiled egg whites
or
3 boiled egg whites, ezekial bread and fruit
or
Clean Eating Protein pancakes w/ fruit on top
or
Fat free or Low fat cottage Cheese, fruit, oatmeal

Snack- usually I do a smaller version of what I would eat for lunch or something different depending on what I feel like. If it's after a workout I would just drink my Protein Shake using Perfect fit protein, 1/2 frozen banana and 1 cup almond milk.  15 grams of protein 150 calories and yum!
In need of something more I have a portion of fruit like an apple or something.

Lunch
Turkey Meatloaf, Brown Rice, Salad (or something similar. Always a main protein, good carb and veggies, if feeling like something sweet I'll have some fruit too)

Snack- this is my snacky, snacky time....it's better if I just stick with the easy same old thing, it makes me feel full.
Turkey Meatloaf and salad or some kind of veggies (smaller version of lunch or dinner)
or
if I'm on the go & need to have something in my bag I"ll take a long some Raw almonds.

Dinner
Salsa chicken, black Beans & veggies

Photo
*I know this is a whole lot of info, but I hope this helps you get a start on a healthier lifestyle. One thing to remind yourself is that you can't expect to just make this change for a while, it's got to be a lifestyle.  If not, you will go right back to the way you were before and for most that's unhealthy eating & not happy with your body.  If you are in this for the long haul you will be healthier & overall happier. Check out my Weight Routine too. Put it all together and you will see a change in your body.
Please let me know if you ever have questions.

Thursday, August 2, 2012

My Weight Routine

The last few weeks I have got myself into a nice Weight lifting routine.  I have really seen the benefits with this more than anything else.  I have always enjoyed lifting weights but never did it consistent enough focusing on each part of the body.

For the first couple weeks I only did the Weights along with the Clean Eating.  I couldn't handle it anymore without running...haha.  So, the 3rd week I added back some cardio and started again with cross fit a couple times a week.  I think doing weights is so beneficial and helps you get the physique that you want faster than doing anything else.  It builds that lean look.  Here is what I have been doing......  (Please let me know if you need to know what each exercise is, I will work on creating links/video or instructions if I need to)

Day 1- Chest & Triceps (3 sets each exercise/12-15 reps each)
Wide Push ups
Dumb bell/barbell bench press
Flat bench cable flies
Narrow Push-up
Overhead Triceps Dumb bell extenstion
Triceps Cable Push Down
Bench dips or Tricep kickbacks

Day 2-Back & Biceps (3 sets/ 12-15 reps)
Wide grip Lat pull down
One arm bent over weighted row
Seated cable row
Underhand cable pull down
Alternating dumb bell bicep curls
One Arm preacher curls or hammer curls
Standing bicep cable curls

Day 3- Legs/Calves/Butt (3 or 4 sets- 15-20 reps)
Weighted squats
Weighted Lunges or weighted Cursty lunges
Weighted Sumo Squat
Weighted dead lift
Standing weighted calf raises
Scissors & circles (inner thighs)
Leg Kick Back (for total glute area :)

Day 4- Shoulders/Abs/Obliques (3 sets/ 12-15 reps)
Seated dumbbell press
Front delt raise with dumb bells(raise arms forward & all the way up)
Side lateral raises with dumb bells (to a "T")
Reverse (bent over) delt fly/to the back
Ball crunches (20 reps)
Air Bikes (20 reps)
Weighted obliques side to side (sitting or standing)
Lower abs in /out plank w/ ball

You can do this at the Gym which will give you more of a variety or most of these can be done at home with a few little changes.  I only have a set of small dumb bells and I broke out the Bowflex that we have had for at least 8 years and hardly every been used. That allows me to use more weight with the exercises.  So, I do it all at home.  Before I broke out the Bowflex :) I was still doing this at home, just changed up the exercises a bit to only do with dumb bells and my own body weight.  As you get use to this you can then increase the weight that you are using & decrease the number of reps that you do for each set.

You can do all days and then rest the rest of the week or do all the days, take a rest day and start the rotation again.  You are doing different things on different days so it gives the other muscles rest each day.  This focuses on every part of your body.  Once you do this for a couple weeks you will start to tone up those muscles, then when you add in some cardio you will burn the fat away and your new toned muscles will show through.  That's the idea ;) But, it's not all about exercise.  Nutrition is more than half of the battle. I've had a few questions about Nutrition so, that will again be a later post. :) Please let me know what questions you have about my weight lifting routine or about My Nutrition and I will try to answer them the best I can.  Hope this helps!! Have a great rest of the week!


Friday, July 20, 2012

The "Clean Eating" Band Wagon.....


........I am officially on it. :)  It's been a really great week.  One thing that made it super easy was preparing all my food for the week last Saturday.  I prepared turkey muffins, salsa chicken, crock pot oatmeal, a lot of fruits and veggies easy to grab, boiled eggs, brown rice, barley, black beans, other things like unsweetened almond milk, greek yogurt, cottage cheese, etc.  I made everything last weekend. I now understand the importance of preparing your meals ahead of time, picking a day before the coming week and just doing it.  It helped so much and kept me on track all week.  I did have a cookie on Wednesday, eh, but what the heck.  I'm not super perfect! I don't I ever want to be super perfect with it, just pretty good at it. ;) I think a treat every now and again is okay. Once I get more in control and really good at the whole eating clean thing I will probably take a cheat meal once a week.  {My birthday is coming up next week...haha, I might start that whole cheat meal idea sooner than later..haha.} But anyway, I felt so good all week. I've made sure to take a multivitamin every morning and I take omega 3 fish oil supplements at night with dinner. After a workout I also usually have my Perfect fit Protein Shake.  I also drink a lot of water, I can now drink 88 oz pretty easily everyday, sometimes more. It use to be so hard for me to get all those ounces in.

I also started following Jamie Eason's 12 week trainer.  I modified it a little bit, I'm doing it all at home instead of going to the gym.  The gym might work better for others, it sometimes keeps you more motivated, etc.  But, we have a Bowflex that we've hardly used for like 8 years and I figured I could do all or most the exercises with that and my dumb bells. It makes it so easy so I can exercise while the kids play or early in the morning before they wake up.  For the first 4 weeks the program calls for No Cardio.  I was and still am a little worried about that.  I don't want to get behind on my running.  But, I do understand the importance of focusing on building more muscle and then once you start the Cardio again, the fat will hopefully burn off and the muscle you built will show through.  We will see. :)  Week 2 here I come.

I think this Clean Eating approved list is very helpful, I printed my own version out and stuck it on my fridge because sometimes what's clean and what's not can be confusing at first.

A couple helpful sites, if you haven't seen these you should probably check them out if all this clean eating talk interests you.
www.whitneycarlson.com (her personal website, food ideas, etc)
www.heandsheeatclean.com (her combined website with her husband and another couple, very good site, great info and motivation)

For some more motivation watch this transformation video, I love a good transformation story ;)
http://www.youtube.com/watch?v=ZkTK5WI5MzM&feature=youtu.be





Sunday, July 15, 2012

LiveFit 12-week Program

I've been eyeing Jamie Eason's training for a while now.  I love how her LiveFit 12-week program is set up.  I am starting this tomorrow!!! Yay!! I've stocked my fridge, made most of my meals & snacks for the week so they are fast and easy.  I'm ready to go.  
Jamie Eason's Livefit Trainer

I love the idea of a new challenge.  I've tried many programs, but don't always do the diet exactly or stick it out to the very end.  So, this time I need to do it all!! Diet and Exercise! Will you please help keep me accountable?!
If you'd like to start it, it would be fun to have somebody to talk to about it.  Let me know :)
I love how it tells you exactly what exercises to do and exactly what to eat.  That's what I need for sure. 

I'm a little worried about the no cardio for a month in the 1st phase.  I don't want any set backs on my running.  We'll see...maybe I'll try and do only 1 run a week or something. 
12 weeks here we go!! 

Have a great Week!




Thursday, July 5, 2012

Tracking your Health & Fitness online


Get health and fitness advice at Greatist.com

A Get started guide to Clean Eating!

I love this website.  It's one of my favorites. They always have great info and proves that you can get the body you want by doing what they did with out any gimmicks.  I've been doing pretty well at clean eating.  I'm not super strict with myself.  If I have a slip up, I just get back on the wagon.  But, I love the way I feel when eating clean and exercising.  If you want to lose weight, tone up, and feel more confident,  I believe that eating clean and exercising is the only way to do it!!  I can't wait to have a great result by reaching my ultimate goal.  Are you ready to get healthier, are you ready to reach your ultimate goals with your weight?  Read this quick getting started guide to be well on your way.  I know you and I can do it together.

Keep in touch with my Facebook group for motivation and discussion on all things health and fitness.

Wednesday, July 4, 2012

Healthy 4th of July Treat

The kids and I put this together real quick today!  Isn't it cute!
Blueberries, Bananas and Strawberries....oh my! 
Dip the bananas in pineapple juice to help them from turning brown.  It adds some yummy flavor too.  Just put them on skewers and you have a fun yummy treat for the 4th! (or anytime)
 We love this fruit dip.  So easy and yummy! 
You need:
Sugar Free & Fat free vanilla instant pudding mix box (1.5 oz)
Dannon Light n fit vanilla yogurt (32 oz)
Fat free whipped topping (or cool whip)

Whisk all ingredients together and you have a pretty healthy fruit dip and it's really good too!


Now you have a fun snack for you and your family or to take to a party!! Yay!
Fruit and fruit dip makes a great snack anytime.  My kids love it!!
Have a Happy 4th!!

Wednesday, June 27, 2012

Teenage thoughts & body issues!

I've been working with this young girl.  She has major issues with food.  She almost doesn't think she has an eating disorder because she isn't super skinny.  But, she really does.  She can't eat around people, she can hardly eat at all during the day because her body is now use to starvation mode and then she finally starves so long that she binges.  Then, she feels so horrible about herself.    She gets major anxiety when she knows she is going to have to eat in front of people.  She can't do it, she gets so scared and sick.  All these issues stems from her childhood and the things her family says to her.  She thinks starvation mode is the way she can get the body she wants.  But, little does she realize it is the opposite way to do it.  I try to motivate her and help her.  I get many texts through out the day of her struggles.  She should be getting into counseling soon which I am so happy about and I hope it helps her a lot.

It is so sad the way we are sometimes as women, the way we see ourselves, the way we compare ourselves to others, the way we feel not good enough or pretty enough.

This makes me nervous as a mom of girls myself.  How any little thing can change them and make them feel not good about themselves.  I hope I can know what to say, know what to do, know how to give them confidence, confidence to believe in themselves and know they are beautiful no matter what the world says or thinks.
This is what every girl needs to believe

this is what every parent needs to realize
 

Tuesday, June 19, 2012

Frozen PB & Banana Poppers

Here is a yummy treat for ya......

Slice bananas, put on some Peanut Butter and make them into a little banana sandwich.  Put them on a plate and pop in the freezer for a little while, or keep them in the freezer for a yummy frozen treat whenever you'd like.  These are yummy and the perfect little summer snack. :)

Enjoy!

Wednesday, May 16, 2012

What's this About "Shaklee"..??

I was lucky enough to get to review this Basic H cleaning concentrate from a Shaklee Independent Distributor. In this tiny capsule was enough to make a whole bottle of all purpose super cleaner and another whole bottle of glass cleaner, 16 ounces each.  I was excited to see how it worked.  I started wiping down my kitchen counter, then I saw some dirty spots on the front door.  I couldn't stop after that I went to the walls!! Haha, The kids had colored all over the window with window markers and I then wiped the windows clean.  It worked great!  The one thing I really loved is that it doesn't smell at all.  No chemically smell What So Ever.  Yay! I love that it is safe enough for my kids to use without breathing in the harmful chemicals.  What a powerful little sample tube. :)

Claire, Shaklee Independent Distributor, is a Cancer survivor and realized how important it is to expose her and her family to SAFE things.  Shaklee has many products from cleaning, nutrition, beauty products and more.  I like what I've seen so far and I'm excited to try some other things out.  
Every product is completely SAFE to use and comes with a money back guarantee.

Shaklee also gives you an opportunity to be a distributor.  If you are looking for a way to get healthier or make a healthier income, Shaklee may be fore you.  Check out Claire's site.   

Have a great day!!

(This post is a product review based 100% on my opinion) 



Friday, May 11, 2012

I Love My Fitbit!! (Review)

Have you heard of fitbit? Well, let me tell you a bit about it. It's an electronic wireless tracker that does a whole lot of stuff. It tracks your steps, distance traveled, tracks how well you sleep, calories burned, tracks floor climbed, it also has a clock so if you don't like to wear a watch you always have a clock on you.  It's very small, easy to clip on to the waste of your pants, in your pocket or even on your bra. :) I really Love it!! Before I got mine I was wondering what's better, The body bugg or the fit bit. This is some research I found to compare them.


I love knowing how many calories I burned during the day.  Knowing how many steps I take has really motivated me to make sure I take at least 10,000 each day.  This last week I got up to over 16,000. WooHoo!! I love this little device.  It's motivating, I feel more in control of what I'm doing.  I've never been very good at tracking what I eat, writing it down, etc.  But, I love doing it with Fitbit and I now realize how keeping track is a really important thing to do to help me reach my fitness goals. I put in what I eat and it lets me know if I'm over my calories or if I can eat more based on my goals and based on the activity and calories burned that day.  It's pretty awesome!  You can also connect it to other popular apps like My Fitness Pal , Map my Run, and many more.  It's also pretty cool that it tracks my sleep, it will tell me how many times I woke up, how long it took me to fall asleep, my sleep efficiency, how many hours of sleep I actually got.  It's a pretty nifty little device.  My husband wants one now too. :)
Go to www.fitbit.com to learn more about it and everything that it does.
Let me know if you try it out.  In my opinion you will not be disappointed with Fitbit!





Thursday, May 10, 2012

Guest Post: The Basic Cardio Equipment You Need


The Basic Cardio Equipment You Need
Staying healthy is a huge concern for Americans. After all, doctors have concluded heart disease is the top killer among the American people today. This is mostly because Americans fail to exercise enough and are consuming too much (unhealthy) food. However, there is hope for a healthy heart. There simply needs to be goals and priorities. Let's get started!

Eat for Health
A proper diet is a great start to getting your heart in shape. You need to consume foods that have vitamins that are helpful in keeping arteries free of clogs. Believe it or not, dark chocolate (in small, daily quantities) is a beneficial part of a diet. Also, remember to drink plenty of water (normally, there isn’t a limit to how much you should drink, so fill ‘er up!). 

Flex that Muscle
Yes your heart is a muscle. It needs to be exercised to stay healthy. A basic cardiovascular workout regimen needs to be at least 20 minutes a day, three times a week. Exercise helps boost your energy level AND keep your cholesterol down. Speaking of exercise, let’s look at some specific exercises to start us down the road to a healthy heart.

Starting with Basics
An easy and simple exercise to start out with is jogging or walking. This is especially great when you have someone you can chat with while exercising. If you do not have a walking partner, use an I-pod to keep you company. Walking on trails provides great scenery and different levels of difficulty. 

Sit Ups 

Sit ups are a very popular exercise and they do not require any equipment. They also do not require any special training. They allow you to easily work on your abs while strengthening your heart. A basic sit up is when you sit on the floor with your knees bent at a 90 degree angle. Place your hands behind your head, then lay completely flat on your back. You raise your torso up with your stomach muscles. You can let your chest touch your knees, then lay back onto the floor. Repeat this motion. For another variation, touch your right elbow to your left knee and visa-versa, as you go up and down. 

Kick Butt!
Kickboxing requires minimal equipment. You can learn how to side kick, jab, cross and round kick. The basic equipment is loose pants, a sleeveless or short sleeved shirt, and good cross-training shoes. If you are looking for more intense training, you may need to add a helmet and protective padding.


Wheels
Bike-riding is another great basic cardiovascular exercise. It’s very easy to purchase a stationary stand that you can use indoors during inclimate weather. Always wear proper head gear indoors and outdoors, too. When on the road, make sure you wear reflective gear, so you can be seen. 

Weights 
Dumb bells are a very effective way to gain strength, build muscle and get a good cardio workout. They are easy to use and inexpensive. You should always start with light weights. As you gain strength and become more proficient, you can increase the weights you use. 

Ginnifer Hallows writes about saving money, wellness & saving money at www.homeequityloan.net


Friday, May 4, 2012

Tone it up: a little Review


If you haven't checked out Tone it Up you may be missing out.  It's a great site with a lot of information.  Trainers Karena and Katrina are fun and beautiful, they are inspiring and real.  They are always having challenges and new workout videos to keep you going. Check out their workout videos at Tone it Up TV.  Sometimes it gets me a little overwhelmed with all their info, I don't seem to know where to start. They are currently sponsoring a challenge with SELF magazine- Drop 10 challenge that you can check out.  I love that they suggest creating your own "vision boards," something you can look at everyday, with pics or quote are whatever inspires and motivates you.  Put it somewhere you can see it everyday to keep you looking towards your goals and reaching for them. 
 

I love how they seem so down to earth.  They have a HUGE following of women who want to get fit.  They have their own meal plan that you can buy to really tone up.  It seems a bit pricey, because you print it all out on your own, but once you sign up you have a lifetime membership and will get updates automatically to the diet for a lifetime.  The diet plan give you lots of recipes you can try.  The Main tips they suggest are to eat plenty of fruits and veggies, lean proteins, lots of water, No starches after 3 pm, No artificial sweeteners, No dairy at lunch or with your afternoon snack, doing 30 minutes of cardio every morning...or what they call a "Booty Call."  I think they have put together some great info in the diet plan and on their site.  They have an online community to help give support as well.  They recently launched their very own Protein Powder that seems Perfect and easy on the go, would make a great post workout drink or if you need to fit a little more protein in your day like I know I need to!! It's called Perfect Fit Protein and I really want to give it a try.

Keeping it clean, each delicious serving of vanilla Perfect Fit Protein is
- Organic
- Gluten-Free
- Raw
- Vegan
- Non-GMO
- Sugar-Free
- Fat-Free
- Dairy & Lactose Free
- Soy, Corn & Wheat Free
- Hypoallergenic
- Complete Amino Acid Profile
A "Perfect Fit" for Everyone!

       







Overall, I think "Tone it Up" is a great resource for anybody trying to do just that....to Tone up! If I could stick to a stricter diet plan, I might get a little more serious about following their rules exactly.  I do like to follow their blog and I love getting their email updates because it just continues to motivate me and keep me going! Thanks Tone it up ladies! You can also like their Facebook page and follow their Pinterest boards.  


Tuesday, May 1, 2012

Easy Girl Skirts

I wanted to share this easy skirt tutorial.  I'm not really a sewer.  I don't know exactly what I'm doing when I'm using a sewing machine.  I can usually figure things out pretty good.  But, I wouldn't call myself the greatest sewer.  So, If I can make these cute skirts, anybody can. 

 I actually made 3 for each of them, all different fabric.  They turned out really cute.  I'm pretty proud of myself. :) I was meaning to get more pics, but this is it so far :/
Go here for the Tutorial.  Sew Cute!! They are perfect for Spring and Summer!

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