Tough Girl

Winter Weightloss

2011-01-12T08:49:00.007-07:00

I know, I know, it's been a LOONG time since my last post. I'm sorry!! That being said lets get down to it. For anyone that really knows me, you know that I usually drop weight around the holidays. Don't hate :) I don't know how it happens and it is usually only 3-5 pounds but this year I have dropped 12. I didn't even know I had 12 pounds to lose. But alas, it has happened. Everyone has been asking me how I've done it. The plain truth is....I just don't know... But it got me thinking about what I change in the winter time to lose weight and this is what I've come up with:

I eat a LOT of soup in the winter. Most everyday in fact. Soup typically fills you up for less calories.
I drink a lot of hot drinks in the winter. Sugar free spiced cider and coffee are my go to drinks when it's cold outside. No soda, juice or smoothies. Just hot drinks that sometimes fill me up at breakfast or late at night so I don't eat.
I don't eat fast food in the winter. This is one I just realized. In the summer I take the kids out to eat at least once a week. And what do they choose? McDonalds, Arbys, Burger King, Carls Jr., Wendy's, etc. But when they are in school I don't go to these places. Sure I order "healthy" when we do go, but I'm sure all those stolen fries add up.
I am happy during the holidays. I love Halloween, Thanksgiving and Christmas. Those three holidays just make me happy. And when you are happy, you don't need food to fill the void.
I am busy during the holidays. Between finding that perfect Halloween costume for everyone, planning, cooking, cleaning and shopping for Thanksgiving dinner, and shopping for Christmas I don't have a lot of down time from September to January.
I exercise more in the winter. Not typical gym workouts but daily bouts of movement. Starting in August when the kids go back to school I start walking a lot. I walk them to school in the morning and back home in the afternoon. This is an extra 50 minutes of "unplanned" exercise. Then in the winter I am shoveling snow....a LOT of snow! And as you know that is hard work. I probably burn an extra 300-500 calories on the days it snows. Add in sledding with the kids and my "normal" workouts and I've got some major calorie burners happening.

So there you have it. It's not much but it seems to add up. Try one, or all. But most importantly stick to a healthy diet, eat less calories than you burn, exercise daily, stay active daily and do the things you need to do to stay happy and healthy for 2011.

2010-03-18T10:47:00.003-06:00

Yes, the posts on this blog are far and few between. I'm sorry :) But...try this arm workout on for size:

10 pull ups (full or modified)
1 min. soccer taps
Repeat twice for a total of 3 sets

12 push ups
1 min. step runs (run up and down one step of a staircase or use an exercise step)
Repeat twice for a total of 3 sets

10 lateral raises with heavy weight
1 min. heel digs
Repeat twice for a total of 3 sets

15 side tricep push ups (lie on left side with right hand in front of left arm pit, left hand rests on right shoulder; push upper body off ground with one hand and lower; repeat on other side)
1 min. plank jacks (like jumping jacks in a plank position)
Repeat twice for a total of 3 sets

8 dumbbell bicep curls with heavy weight
1 min. "over the top" on step or speed skater jumps
Repeat twice for a total of 3 sets

My week at a glance

2009-07-26T20:17:00.002-06:00

Sometimes people ask me what I do for exercise in a week. This is an idea of what I am doing next week. I change it up constantly depending on my moods so I like options.

Monday: leg weights (either plyos, circuit, or P90X legs and back)

Tuesday: cardio (45-50 run with hill sprints around my neighborhood, or 30 min intervals on the treadmill or elliptical)

Wednesday: arm weights (arm circuit)

Thursday: cardio (intervals or Cardio Jam)

Friday: Ass&Abs workout-a circuit of butt exercises and abdominal exercises

Saturday: Anything goes, but if I don't skip this day I go running with Jeremy

Sunday: P90X Yoga

At Home Workout

2009-07-07T16:22:00.005-06:00

I've said it before and I'll say it again. There IS a way to get in shape with little to no equipment. You'll just have to get creative, know a couple good moves, and be willing and able to push yourself. Here is a basic but great no equipment workout:

3 min warm up (march in place, do a couple jumping jacks, swing your arms back and forth, lift your knees high)
Set of push ups. Do as many as you can on your feet.
1 minute any cardio (see ideas below)
Set of lunge jumps...as many as you can
1 minute any cardio
Set of triceps push ups. Keep elbows in close to your body and don't let them flair out.
1 minute any cardio
One-leg squat: find something to hold onto (counter, door frame) and squat down and up using one leg. Push hips back and drive through the heel on the way up. Try 15 on each leg.
1 minute any cardio
Set of wide stance push ups (hands are wide as are feet; keep abs tight and butt down) As many as you can.
1 minute any cardio
Wall sit (like in P.E. where you have your back against a wall and squat down so thighs are parallel to the ground) Hold for 1 to 1 and a half minutes.One-leg squat: find something to hold onto (counter, door frame) and squat down and up using one leg. Push hips back and drive through the heel on the way up. Try 15 on each leg.
1 minute any cardio

Set of Dive Bomber push ups. Start as shown below, duck head then chest then hips toward the ground like you are diving under something but don't let anything but hands and feet touch the ground. Try 8-10 reps.
1 minute any cardio
One leg dead lift: Standing on one leg, keep back straight and leg slightly bent. Bend only at the hips to touch the ground with hands on either side of foot. Stand back up and repeat. Change sides.
1 minute any cardio

Cardio options: Jumping Jacks, High Knee Run, Run in Place, Shuffle Side to Side, Jump Rope, Mountain Climbers, Cross Country Skiers, Punches, Skip in Place-with high knee, Stair Runs

Aim for 45-60 minutes of this circuit. So if you have to do it 2-3 times through then that is what you'll have to do. Have fun!!

Good Exercise Advice

2009-06-18T08:54:00.002-06:00

Get moving. Late afternoon to early evening (5 to 6 p.m.) may just be the best time to exercise, because that's when you're hottest, literally. Your body temperature reaches its daily peak (2 to 3 degrees warmer than in the morning), giving you maximum muscle strength, flexibility, agility, and stamina as well as faster reaction times. Even your lungs are using oxygen more efficiently at this time. You'll work out harder with less perceived effort and are less likely to injure yourself. Of course, any exercise is better than none, so if an early workout fits best with your schedule, keep it there. In fact, a.m. exercisers are most likely to stick to their habit: Studies have shown that more than 90 percent of people who work out in the morning are consistent about doing it.

Legs, heart and core

2009-03-02T10:42:00.003-07:00

Need an exercise that works your legs, heart and core? Do you own a trampoline??? Try it. I jumped with my kids yesterday for the first time since before winter and today my legs are still jello. Bouncing them high into the air is best for the legs, running around and falling and jumping works the heart, and laughing so hard I almost peed my pants worked my core...all the way down to the kegels :)

Plus my kids thought I was the best mom yesterday. Belle even told Tre that they are "so lucky to have a mom and a tramp so she can bounce us SO high". The best exercise is the kind when you don't even realize it's exercise because it's so much fun. Bonus!

P90X Core Synergistics

2009-02-10T05:25:00.004-07:00

Wow! This is my new favorite DVD from P90X. I LOVE it! This is a total body workout that involves multiple muscle groups at one time for serious calorie burn and muscle tone. I used no more than 8 pound hand weights and I felt like I was running a 10K. Some of my favorite exercises from this video are as follows:

Staggered hand push ups: In push up position place one hand more forward than normal and one hand back more than normal. Stack your toes (so you are on just one foot) and do 5 push ups. Then switch hand and feet positions and do 5 more. Keep going until you can't go anymore!

Lunge with kickback and curl press: This one is hard to explain but I'll try. With weights in hand lunge forward and keep back leg straight. While in the lunge, lean forward, pull elbows back and weights close to chest and perform a tricep kickback. While still in the lunge straighten upper body and perform a curl press (bicep curl right into a overhead press and reverse to the start) then stand up out of lunge. Repeat process on other side for one rep. Repeat for 14 reps. Killer!

The Dreya Roll: Stand in front of yoga mat or soft surface. Sit on heels and roll back pointing toes to the ceiling (in gymnastics we call this a candlestick). Roll back up to standing position without arms if possible and do an X jump (star jump). Repeat for 1 minute.

The Banana Roll: This one is hard to explain too but (again) I'll try. Lie on your back and lift arms, shoulders and legs off the ground. You should look like a banana shape. Hold for 10 seconds then roll onto one side and hold for 10 more seconds. Roll onto stomach in a "superman" position and hold for 10 more seconds. Roll onto other side and hold 10 seconds. Your core is engaged the ENTIRE time. Repeat several times...as many as possible.

If you want any demonstrations on these exercises I'd be happy to post a video. All you have to do is ask. Thanks!

Straight Leg Lunge

2009-02-06T06:40:00.002-07:00

Try this "fun" exercise:

Straight Leg Lunge: using a chair or bench, place your back foot on top of it and step your front foot forward. Making sure your back leg stays straight and your front knee stays behind your front toe, bend down and up 25 times on each leg. You can add weight or not. I do these without weight and still feel it the next day deep in my inner thigh and hamstrings.

Add this exercise to your leg routine doing two to three sets. Enjoy!

Tip of the Week

2009-01-22T05:44:00.003-07:00

My workout tip of the week: "Bring It"! That is what they say in P90X and although it's kinda cheesy it's true. You have to put everything that you've got into every workout you do. Sure any exercise is good for you but if you really want to change your body, you have to work hard.

This means pushing the envelope every time. Go faster, harder, and lift heavier than you ever thought possible. If it's too much you can always tone it down. But if it's not enough, it's not like you're going to re-do the workout to get more out of it.

Set a goal in your head. Set it high. You won't be discouraged if you don't reach that goal that day, but you will be determined to strive for that goal the next day you do that workout. 90% of people don't know their own strength and/or abilities. You can lift more than you think. You can run faster or further than you ever thought possible. You can do it. All you have to do is push yourself.

Back to P90X

2009-01-22T05:40:00.003-07:00

Well, I survived my first week of P90X. Not bad! I got to do that back and chest workout where you do a million pull ups and a million and a half push ups again yesterday. I'm really sore today, but feel like I am getting a stronger upper body (honestly I didn't think that was possible...not to toot my own horn). Today is PlyometriX (I changed the name, it fits better don't ya think?) which is my favorite. I'll be pushing myself today and hopefully I don't die!

Did anyone who has done the P90X program think there is not quite enough cardio involved? I keep thinking I should add it but after doing 80-90 minutes of exercise I just don't have it in me to add more. Maybe I'll just do jumping jacks between sets during the weight workouts. Any thoughts?

KenpoX

2009-01-20T05:23:00.002-07:00

This was pretty good. Just pretty good. It's like doing a semi watered down version of Tae Bo but without the spandex clad penis. Hey, I'm just sayin'! In fact just thinking about the spandex makes me want to do KenpoX verses Tae Bo any day.

Today is supposed to be my "rest day". I can do the StretchX or nothing. I will be doing a boot camp class this morning at the church and then teaching a gymnastics boot camp class tonight. What is wrong with me? I am obsessed with exercise. But if I have to be obsessed, it might as well be that!

P90X Update

2009-01-19T05:25:00.002-07:00

Sooo...what's better than doing 171.5 push ups and 56 pull ups on Friday? Doing 72 more pull ups on Sunday, that's what! Legs and Back was yesterday and it was fun. This workout got my heart rate up (because of the leg work) and was tough of course, but doable.

YogaX was on Saturday and I LOVED it! 90 minutes of stretching, balancing, and breathing. It was definitely one of the best yoga DVDs that I've seen. Pretty comparable to my favorite yoga teacher, Heidi.

Today is KenpoX and I've heard it's the best DVD of the bunch. It's a cardio workout and I'll tell you how it goes later...

171 and a half pushups and 56 pull ups later...

2009-01-16T11:08:00.002-07:00

...OUCH!

P90X Chest and Back is so far the hardest workout I've done. Then add Ab Ripper X at the end and you've got yourself a very productive day!

P90X Plyometrics

2009-01-15T13:40:00.003-07:00

I was a little nervous to do this workout. First my good friend and fellow "tough girl" tells me that it "seriously changed her life". Then as I was waiting for the DVD to start, Tony Horton is talking about how this is the "X" in P90X and if you are not P90X ready you should not do this workout.

As I start the workout I decide to take it "easy" and do the modified moves. I don't want my ego to get in the way and end up injured. As I get into the workout and decide that I can handle the "bring it" exercises I bump up the intensity. Sure it was hard and I was breathing hard, but they take lots of breaks and only do the plyos for 30 seconds each. By the time the video was over my heart rate and breathing had dropped to normal and I wasn't sweating much anymore.

So the moral of the story? Go hard or go home. I should have started out high intensity and if I needed a break at the end I could have taken it. But....we'll see how I feel tomorrow morning. It may be a whole other story at that point. I can't wait for another fun workout tomorrow!!

P90X

2009-01-14T09:07:00.002-07:00

Okay, so I know that I am the trainer and am supposed to be designing the workouts but I've fallen in love with P90X. I first saw it on an infomercial and wanted it but it was pretty expensive. Then I heard of all these people that did the program and loved it and decided that I needed to do it. I am always looking for fun new ways to exercise and this definitely fits the bill. I recently got a copy of all the DVD's from a friend of mine (thanks Tyler) and now I am ready to start. I'm just waiting for Bethany to send me the info so I can do it the way it's designed to be followed. I did CardoX on Monday and really liked it. I have 11 more videos to try and can't wait! I'll keep you posted on how it goes.

So I guess my exercise tip today is to find something new and exciting to do. Don't get bored in your old routine by doing the same things over and over. Always look for a different activity to "shake" things up! If you run, try walking hills. If you bike, try a stair stepper. If you only do classes, try cardio machines and weights. If you only lift weights, try adding 1-2 minutes of cardio inbetween sets. If you do all these things, drop them and try a program like Body-For-Life or P90X.

Good luck!

Slacker

2009-01-12T10:16:00.003-07:00

I am a complete and udder slacker. Life gets busy and I quit blogging for Tough Girl. So I am here to say I am sorry and I will be adding more posts in the coming months. Thanks for being patient.

Tip of the Week:

Food is just food and nothing more. It is not a reward, a punishment, or a favorite pastime. Get over it. Food is fuel for our bodies. The better fuel we put in, the better performance we get out. End of story.

Goal of the Week:

Eat breakfast within 2 hours of waking every morning this week. Good examples are: eggs with toast and fruit; PB&J sandwich on whole wheat; yogurt, fruit, and a handful of nuts; oatmeal; cold cereal like Cheerios, Kashi, FiberOne, etc. with skim milk and fruit.

There you have it. A tip and goal for the week. Come back next week for an update. Leave your comments and let me know how things are going.

Thursday Cardio Workout

2008-11-01T08:54:00.002-06:00

Three words...

See Tuesday's Post

Same recommendations, just choose a different activity then you did on Tuesday.

Wednesday Leg Plyometrics

2008-10-26T08:46:00.004-06:00

First off, this workout is super tough. But what did you expect from "Tough Girl"? You'll only do about 30-45 minutes of this workout depending on how long you rest in between. But you'll burn major calories in that short amount of time. The explanations are below the workout:

Warm up for 3 minutes (walk in place, side to side lunges, etc.)

Lunge Jumps-15 each leg
Hanging crunch-15 reps

Plie jumps-20 reps
Weighted Double Crunch-20 reps with 15 pounds

Squat, Squat Jump-15 reps
Weighted Oblique Dips-20 each side with 15 pounds

One Leg Jump-15 each side
Stability Ball Roll outs-15-30 reps

Lunge jumps are just as they sound. Start in a split stance (one leg in front of the other), lunge down then explosively jump up and switch feet in the air landing with the opposite foot in front. This is all done in a fluid motion with no stops.

Hanging crunch can be done by hanging on a chin up bar and lifting straight legs as high as they go (aim to touch the bar with your feet)

Plie jumps start in a wide stance, feet turned out 45 degrees. Squat down so thighs are parallel with the floor, then jump up (keeping legs wide) and land in the same starting position. Repeat until all reps are done.

Weighted double crunch: On your back grab a 15 pound dumbbell in both hands over your chest. Feet are in the air pointing toward the ceiling. Crunch both the shoulders and the hips off the ground at the same time reaching the dumbbell toward toes.

Squat, squat jump: Feet are hip width apart, hands held in front of chest for balance, squat low and return to start then squat low and jump as high as you can landing into another squat. Repeat.

Weighted oblique: Lie on side with just one elbow and your feet that are stacked. Weight is at hip being held by hand. Dip down a couple inches then back up for one rep.

One leg jump: Find a stair, sturdy low table or workout step. Stand with your side facing the step and one leg on top. Jump with the leg on the step and land without touching bottom foot (it is just for balance if needed). It kind of looks like you are skipping in place with only one foot.

Stability ball roll outs: Stand in front of a ball. Place elbows on top and step feet back until you are balancing on your elbows and toes and body forms a straight line from shoulders to heels. Roll ball out a few inches and back in while sucking your belly button in hard.

Good luck! If you have any questions I LOVE comments.

Tuesday's Cardio Workout

2008-10-23T13:19:00.003-06:00

When I say cardio I mean any activity that gets your heart rate up and keeps it up for a significant amount of time. Some of the best cardio activities require little to no special equipment. Here are some indoor options for you:

Jump Rope: Do this for 20 minutes and you'll be feeling that heart of yours as it beats out of your chest.

Dance Dance Revolution: No, not the video game, but if you turn up your I-Pod or the radio and dance your heart out for 30 or so minutes not only will you get a great cardio workout but you'll have a good time too!

Jack, Ski, Jog, Repeat: Jumping jacks, ski jumps, jog in place with high knees, then repeat. Each exercise is done for one minute. Keep this up for as long as possible but if you make it more than 20-30 minutes at a time I'll be seriously impressed!

Stair Run: Got stairs? Run up and down them over and over and over...you get the idea.

Super Woman House Cleaner: If your house gets as messy as mine, then you can tackle two chores at once. Pretend like you are late for an important meeting and clean like a crazy woman. You'll get the whole house clean in about an hour and you'll get your heart rate up for that long too, which counts for a cardio activity.

There are many more ideas and I'm sure you can all think of some. Leave a comment and let others know your secret "get fit at home" trick.

Oops!

2008-10-23T06:18:00.003-06:00

Sorry! I got busy and forgot to add onto our Winter Workout. Stay tuned...I'll have some time later today and I'll finish up our week. Tis the season to get busy!!

Monday's Winter Workout

2008-10-12T08:41:00.005-06:00

If you didn't see the previous post, read that one first. Okay, now you are ready for workout number one.

Monday: Arm and Cardio Circuit

You'll need a jump rope (real or imaginary), hand weights, chin up bar, and stability ball. You will do one set of the arm exercise indicated followed by one set of the ab exercise then one minute of the cardio listed. Repeat all exercises two more times, then move to the next group of exercises. Explanation or pictures of exercises are at the end of the post.

Warm up with 3 minutes of light cardio: marching in place, windmills, arm swings, grapevines.

Chin ups: as many as you can, even if you have to jump up and lower down slowly

Back Extensions on ball: 30 reps, no weight

Jumping Jacks: 1 minute

Push Ups: 15 reps, do as many as you can on your feet then finish out on knees if needed

Plank Taps: 30 reps each side, start in plank position and tap each knee to the floor while twisting the torso

Jump Rope: 1 minute

Concentration Curl: 15 each arm

Hanging Crunch: 30 reps, using chin up bar

Jog in place with high knees: 1 minute

Tricep Dip: using coffee table or sturdy chair, 20 reps
Pendulum: 10 each side
Speed Skater: 1 minute

Back extension with ball

Plank Taps

Hanging Crunch

Concentration Curl

Tricep Dip

Pendulum

Winter Workouts

2008-10-11T08:28:00.006-06:00

Now is the time of year that some people stop working out. Not because they think they are too busy. But usually because it is just too D@*% cold outside. Only they most dedicated runners can suit up in 75 layers to brave the windchill and slippery sidewalks.

Enter the gym. Don't have a gym membership? No problem! You have a gym in your own home and you don't even have to pay extra. Using household items can give you a great workout. The only hard part? Staying out of the kitchen and off the couch. Dedicate a small chunk of time during each day for your workout. Also dedicate a small corner, room, or even hallway for your workouts.

Okay, lets recap. We've decided that it's too cold to exercise outside. We've set aside a certain time each day to workout. And we've designated a space in your own home to be "the gym". Great, now lets get started!

If you are feeling really dedicated you can run out to the nearest Walmart, Sports Authority, or Big 5 and buy a few key items. A stability ball, 3-4 sets of hand weights (10 pounds and up), a jump rope, and even a chin up bar is all you'll need. Not in the market for new equipment? No problem. Just use these substitutions; a coffee table or chair instead of the ball, clean milk jugs filled with sand or dry beans hand weights, and an imaginary jump rope for (you guessed it!) the jump rope. Even your own kids can be usful heavy dumbbells. The chin up bar is a little difficult to substitute, but if you have any ideas leave me a comment.

Now for the workouts:

Monday: Arm and Cardio Circuit

Tuesday: Cardio

Wednesday: Leg Plyometrics

Thursday: Cardio

Friday: Arm and Leg Combination Circuit

Saturday: Fun Group Exercise

Sunday: Active Rest

Are you excited yet? We'll you'll just have to contain that excitement for a little longer. Stay tuned for explanations of the workouts. That will give you time to do what you need. Block out a time, find an empty space for your "gym", and gather exercise equipment.

Come back soon...

No thanks, I'm trying to quit

2008-09-24T06:08:00.003-06:00

My husband always has a saying he uses anytime someone offers him something that he doesn't want. Say we are at my mother's house and she offers him a treat. He'll just say, "no thanks, I'm trying to quit".

It always produces a laugh, doesn't make anyone feel bad, and he never gets that dreaded..."are you sure? It's really good. Just a little won't hurt you. Come on, you know you want it".

So if you're in a situation where you are dieting or just plain eating healthy and don't want something offered, just tell them you are trying to quit. No feelings are hurt and you'll get a laugh out of it!

A Hike to the Summit of Mount Timpanogos

2008-09-08T10:59:00.003-06:00

The view from the top

My friend, Amanda, and I hiked to the summit of Mount Timpanogos yesterday. We planned on it taking 8 hours or so but ended up finishing in 5 hours and 55 minutes! It was tough and my legs are feeling it today, but it was worth it. The view is gorgeous and the accomplishment pretty fantastic.

The summit of Mount Timpanogos is 11,749 feet, second highest in the Wasatch Mountains. The hike is 7.5 miles one way with an elevation gain of 4580 feet. We saw plenty of mountain goats. In fact we had to scare them off the trail so we could get by them. We passed within 5 feet of a mountain goat that sat there and stared us down. I also spotted a small brown animal with a tail that looked suspiciously like a mountain lion. Since they hunt mountain goat, I'm not too far off in thinking that's what I saw. Gotta keep things interesting, you know!

Mountain Goats

Amanda and the goat ahead on the trail

Funny story about this "toilet" if you can call it that. This is about 3/4 of the way up the summit right on the mountain side pretty much in plain view. Sure it's off the main trail a bit, but really not any better than using a tree. At least the walls were somewhat in place. Needless to say, I didn't need to go that bad!

If you have to be sitting still...

2008-08-13T08:14:00.002-06:00

...then you might as well be reading Breaking Dawn. I love the Twilight Series and this book was my favorite of the four. I love to read almost as much as I love to exercise and this story did not disappoint. I can't wait for the Twilight movie to come out in December. And I definitely can't wait until Stephenie Meyer writes another story.

Save Money, Burn Calories

2008-08-06T10:00:00.004-06:00

There are daily, weekly, monthly, and even yearly chores that you can choose to do yourself or pay someone else to do it for you. If you do them yourself you'll not only save money but you'll work off those unwanted pounds that like to hang around. All calorie counts are for a 135 pound woman. Prices are just an estimate. Here is the low down:

Washing the Car yourself vs. Driving it through the Local Car Wash

Calories burned per hour: 184
Money saved: $7

Average yearly stats: 9568 calories burned; $364 saved if done weekly

Cleaning your own House yourself vs. Hiring a Cleaning Service

Calories burned per hour: 153-214
Money saved: $70-160

Average yearly stats: 9542 calories burned; $5,980 saved if done weekly

Mowing the Lawn yourself vs. Hiring a Neighborhood Kid

Calories burned per hour: 338
Money saved: $20

Average yearly stats: 17,576 calories burned; $1,040 saved if done weekly

Painting Interior Walls yourself vs. Hiring a Professional Painter

Calories burned per hour: 276
Money saved: $1500-$3000 for a typical 3 bedroom home

Average yearly stats: 1800 calories burned; $1500-$3000 saved

Massaging your Partners Back vs. Sending him to a Massage Therapist

Calories burned per hour: 245
Money saved: $60+

Average yearly stats for one massage monthly: 2940 calories burned; $720+ saved

Shopping at a Store vs. Ordering Online

Calories burned per hour: 141
Money saved on shipping: depends, but typically $5-$15 per item

Average yearly stats if done monthly: 1692 calories burned; $60-$180 per item

Remember that 3500 calories equals one pound. So if you were to do all these things every month verses the more expensive and lazy alternative you'd lose 12 pounds in theory and save $9,664-$11,284 a year!

Take that.

You Tube video that must be watched!

2008-08-04T09:56:00.002-06:00

Thanks to my Hungry Girl Newsletter, I watched this short 3 minute video that has changed the way I think about portion sizes. Please watch it HERE and it may help you in your weight loss efforts!

Jillian's 30-Day Shred Workout DVD

2008-07-31T07:56:00.003-06:00

Soon I will be trying out this new workout DVD with my sister-in-law Kara. I will keep you posted on how good of a workout it is and if I really can get "shredded" in 30 days. This will be fun! I like doing workout DVDs because I can really look like a fool in the comfort of my own home, I can workout even if it is 95 degrees outside, and I can get a good variety of exercises with minimal equipment.

Muscle on girls is a good thing!

2008-07-29T09:58:00.001-06:00

I tried to convince a 10 year old girl in one of my gymnastics classes that muscles on girls is okay. She thought it was "weird" when you could see muscles on girls. They were climbing the rock wall and getting tired so I told them they were getting strong and building muscles. To which they complained that they didn't want to be buff "like boys". WHAT?!?! I am seriously offended. Who is teaching these girls that only boys can be buff? What the hell? Please, please, please if you know a girl between the age of 1 and 18 teach them that it is SO much better to be strong than weak. That muscles are hot and waif-like skinny is not. And that it is so okay to be a girl and be able to climb a rock wall or two (and do a couple push ups, and bench press, and carry a heavy box, and attempt pull ups....etc.)

UUHGG!

Intense Cardio Interval Workout

2008-07-07T14:52:00.002-06:00

5 min. Warm Up at 4.0 mph on treadmill

10 min. Run at 6.0 mph (or faster)

5 min. Jump Rope

10 min. Elliptical Trainer

10 min. Run at 6.0 mph (or faster)

5 min. Jump Rope

10 min. Incline walk at 4.0 mph on 10% incline

5 min. Cool Down at 4.0 mph

This is a fantastic workout that takes 60 minutes but seems like 20. Do this when it is either too hot, too cold, or too dark outside. Expect to breath hard (gasp for air is a better term) and feel great afterward.

Gymnastics

2008-06-19T08:57:00.003-06:00

I love gymnastics! For kids it teaches discipline, coordination, and fun. If you live in the Salt Lake area and are looking for a fun activity for your kids, you should check out Bailies Gymnastics. Yes, I work there and No, I am not getting paid for this advertisement. I just love the way my kids (my own and my classes) look while learning fun tricks. Summer can be HOT and sometimes boring unless you have something planned. Why not introduce your boys and girls alike into the world of cartwheels, flips, foam pits, rock walls, spring boards, cheese mats, and tumbling trampolines?

Arm and AB workout

2008-06-10T06:38:00.003-06:00

3 minute warm up

pull up (or modified pull up): 10-15 reps

back extensions on ball or machine: 30 reps

cardio: 1 minute

REPEAT 2-3 more times

DB chest press: 15 reps

plank: hold 1 min.

cardio: 1 min.

REPEAT 2-3 more times

concentration bicep curl: 15 reps

incline reverse curl: 20-30 reps (lay on an decline bench with head higher than legs, holding onto the bench near your head lift hips off bench pressing feet to the ceiling)

http://www.menshealthsa.co.za/images/article_images/0-255/a20/49_44_orig.gif

cardio: 1 min.

REPEAT 2-3 more times

bench dips: 20 reps

pendulum: 10 each side (on your back with feet in air and legs straight, drop both feet to one side without lifting back off ground; return to top and drop to other side)

cardio: 1 min.

REPEAT 2-3 more times

4th set

2008-06-04T13:31:00.003-06:00

Anyone else getting tired of the same old exercise routine? 3 sets of 12-15 reps for the same old exercises 1 minute cardio in between...blah blah blah. Me too. On a whim I decided to change things up. So I cut down the number of exercises from 6 (for legs) to only 3. I changed the repetitions from 15-20 to about 10-12 and added significant weight. And I decided to do 3 minutes of cardio at the end of each set instead of 1 minute between each exercise. That's a lot of numbers. What does it add up to? Soreness! Pretty simple tweaks, less to think about and less total time and you've got yourself a great new workout. Here is what one of my Leg days looks like:

Smith Machine Quarter Squat 12 reps with 85 pounds
Single Leg Curl with Stability Ball 10 reps each leg
Single Leg Smith Machine Squat 10 reps each leg with 65 pounds
3 minute elliptical on Level 10

Repeat 3 more times for a total of 4 sets

Hanging Crunch 15 reps
Weighted Back Extension 30 reps with 25 pound dumbbell
Incline Reverse Curl 25 reps
Weighted Standing Side Bends 15 reps with 20 pound dumbbell
Plank 2 minutes

Repeat AB section once more for a total of 2 sets

I like to supplement this with another leg workout that same week of only body weight exercises and one arm and ab circuit boot camp style.

Fine!

2008-06-03T15:23:00.002-06:00

I guess I'll come clean. After 10 days and one mental breakdown I've decided to not follow through with the original plan. I guess there are more important things out there than worrying about getting fat. Yep, fat. I said it. Probably my biggest fear in life and it's really no big deal. So this is the end of my blog about my body image issues. I guess I will bury them and eventually they will go away. Here on out, if you choose to read this blog, you'll get fitness tips and occasional nutrition facts. Let's be professional here.

Day 10

2008-05-29T05:34:00.002-06:00

I can't believe it's already day 10. I know I am getting lax about the all fruits and veggie thing. But it's better than doing nothing, I guess. Last night I had nothing at the movie...no candy, no soda, no popcorn (it always smells better than it tastes anyway). And at Sweet Tomatoes I filled up my plate with veggies and salad, added a little salad dressing (this is where I am lax) and had two bowls of vegetarian soup. If it is vegetarian does that mean there is only veggies in there? I took it as a yes, and ate up. Not one brownie morsel made it past my lips. Still, I feel like I ate too much while there and didn't feel at all skinny that night when we got home. It was probably because of the sodium in the dressing and soup.

I am looking forward to today. No plans to eat out so I can really stick to the diet. I also bought my first watermelon of the season and I can't wait to cut it up and sink my teeth in. Imagine how great it will taste after all these months of winter. My plan:

Breakfast: banana drizzled with honey (my new favorite meal)

Lunch: green smoothie

Snack: fruit salad

Dinner: green salad and watermelon

I'll also drink plenty of water, take my vitamins, and get in a great workout. Peace out.

So far so good

2008-05-28T14:37:00.003-06:00

Just a little post before we head out to the movie and dinner. So far I've done fantastic (in my mind) and wanted to recognize that fact before I face temptation. Not that it is any temptation, because I've already made up my mind about what I will and will not eat. Over and out.

Ooopps!

2008-05-28T06:01:00.003-06:00

No one is perfect, right? No one expects me to be perfect, do they? I didn't think so. With that in mind, day 9 can be flushed right down the toilet. I'm not sure what happened but my resolve dissolved into a food mess. I won't post what I ate, just know that is was not a fruit or vegetable. But that was yesterday and this is today. I can't do anything about the past...all I can do is move on and focus on today.

Which, BTW, today is Tre's birthday. Happy 9th Tre! Celebrations are always tough. This is what I will do to get through it:

Dinner is at Sweet Tomatoes...great for me (salad, fruit, no preparation!), and great for Tre (unlimited ice cream and chocolate sauce and sprinkles).
He is not a huge fan of cake so I am making mint brownies. He loves them and I don't care for them at all. Mint and chocolate does not do it for me...it's kinda like brushing your teeth then biting into chocolate. All that gooey chocolate is ruined by the fresh mint taste.
I'll be busy today with wrapping, baking, watching the Dance Festival at his school, and going to see Speed Racer right after school. No time to get bored and eat.

That's the plan. And if I stick to the diet today I'll be pretty happy.

Day 8

2008-05-27T07:36:00.002-06:00

I'm not sure if anyone really wants to be reading about my little world, but it helps me when I post about this daily.

So Monday rolls around and it hits....I want to eat real food! It doesn't help that it rained all day and was cold. When the weather is like this I just want something warm. I did okay until dinner time. I wanted cereal, bread, and peanut butter because salad, smoothies, or fruit just didn't sound good. I broke. I had a bazillion spoonfuls of peanut butter and a slice of bread with smart balance spread. Then I brushed my teeth and told myself I was done even though I felt bad that I couldn't eat what I wanted.

I guess I could eat what I wanted....if I was weak and not willing to stare my problem in the face. I could just run away and hide in food like always or I can break the binge/diet cycle. I want this to work. It just doesn't feel like it will right now. Really I just need to stop making a big deal out of this. Somewhere in this world there are a lot bigger problems than mine.

Tuesday is a new day and the day I will buckle down and finish what I started. So far I've had coffee and an all fruit smoothie for breakfast. Lunch will be a green smoothie and dinner will be a big salad with lots of veggies. I'm going to the store today to stock up on fresh fruits and veggies and 100% juice.

Day 6 & 7

2008-05-26T05:32:00.003-06:00

Not bad, not bad at all. I survived Cafe Rio on Saturday. No problem here. I just ordered a salad like usual and asked for an extra plate. Then I took most of the lettuce, pico de gallo, guacamole, and black beans and let Belle and Jer eat the rest. It was fantastic!

Then there was lunch at Nana's house on Sunday. They had shredded pork sandwiches on fresh rolls, corn on the cob, strawberry pie, cupcakes, and a bowl full of mini chocolate bars. I had caesar salad and tomato slices. I also opened up a can of diet Dr. Pepper, had about 3 sips, decided I didn't want it and gave the rest to Tre.

I feel normal otherwise. If you can call me normal. I really want this to work. I would hate for all this hard work to go down the drain as soon as I start eating real food again. Not that fruits and veggies aren't real food, but you know what I mean.

Weight as of Monday morning: 131.8

My goal is to stay between 125 and 130 year round. This is easy for me around Christmas time (must be all that holiday cheer) but seems to be a little more difficult in the summer months. Crazy.

I'm thinking that if I can resist Nana's strawberry pie, I can resist anything as long as I put my mind to it. The trick was deciding before hand that there would be no question. I made my decision and I was not going to back down. I wanted to be in control, not the other way around. Bring on week 2!

Day 5

2008-05-24T08:48:00.003-06:00

It's been five day of eating only fruits, vegetable, and a little peanut butter. At this point I feel proud, in control, happy, and skinny. I have lost 4.2 pounds so far (probably water) but feel 30 pounds lighter. My clothes fit better, I hold myself higher because I am not ashamed of being a hypocrite, and I feel in control. Food doesn't have control over me...I have control over it.

Fruits and vegetables have a more intense taste now. A fresh strawberry or some frozen banana pieces explode in my mouth and I'm pretty sure they have a party. Last night we went out to dinner. Wingers no less. I ordered the Chicken Mango Salad minus the chicken, almonds, dressing, and tortilla strips. A huge bowl of satisfying crisp lettuce, soft juicy mango pieces, and candy-like Craisins. Add a little tiny bit of poppy seed dressing (I'm talking maybe a teaspoon) and I was in heaven. Sounds corny but it's the truth.

I haven't had any cravings as of yet. I know it's early still but they say the first week is the hardest. After Monday, it's all down hill. The trick will be when (if) I start eating other healthy foods like lean protein, whole grains, light sauces and dressings, and small portions of my favorite treats.

Memorial Day will not have a hold on me. I'll have some fun for sure, but it will not revolve around food thank you very much.

Day 4

2008-05-23T05:30:00.004-06:00

I don't feel hungry anymore. That empty feeling in my gut is gone and I my stomach doesn't growl like it did at the beginning of the week. I have to remind myself to eat when I start getting low on energy. Actually food in general just doesn't sound good. Weird. My face is breaking out because of excess oil (this is supposed to be normal with detox) but I had to cinch my belt to the next hole today. Here are some stats:

Starting weight: 136.6
Weight on Day 4: 132.4

Starting average daily calories: 2100
Average daily calories now: 1055 (I know it is extremely low and not a balanced diet, I don't promote this diet to anyone unless they are seriously struggling with eating compulsion or food addiction!)

Favorite food last week: PB sandwiches, cookies, doughnuts
Favorite food this week: Fruit salad--one banana, 4 large strawberries chopped, one clementine mixed with 3 Tbs orange juice and cinnamon to taste

I'll keep posting about this, stay tuned to see if it is all worth it. BTW...I am nervous about Memorial Day weekend coming up and Tre's Birthday next week. Lots and lots of temptations. Family, friends, food, and fun could spell disaster.

I am strong, I am in control of my eating habits, I love my body and will treat it right.

Day 3

2008-05-21T20:29:00.002-06:00

Today was the third day on strictly raw fruits, veggies, and 100% juice. I did add 2 Tbs of peanut butter for energy (I have to keep up with my gymnasts!). Here is what my day looked like today. BTW, I feel fantastic so far. I am also proud of myself.

Breakfast:

1 cup coffee
one banana
1 cup orange juice

Lunch:

Spaghetti squash
4 Tbs fresh salsa
one apricot

Afternoon snack:

2 Tbs natural peanut butter
1/2 cup frozen cherries (YUM!)
Crystal Light packet
multi vitamin with calcium

Dinner:

Green Smoothie: 2 cups baby spinach, 3/4 cup frozen mango, 1/2 cup frozen blueberries, 1 cup orange juice, 1 cup water; blended

Sounds weird but it is actually SO good.

I needed caffeine mid-afternoon for a little pick me up, but other than that I feel good. I am happy with my decision. I started at 136.6 pounds on Monday morning....today I am 133.4. Yes, most of this is water weight. But what am I doing holding onto all that water anyway? Probably because my body has been dehydrated and under nourished.

I was tempted today to eat other food. I didn't though and am proud of that fact. I was just going to pop something in my mouth just out of habit, not hunger, and had to stop and throw it away. The biggest temptation was when Tre offered me his cookie because he couldn't eat the rest. If you know me well you know that cookies are my one and only. No more. Cookies will not have a hold over me. I have learned to accept slight hunger and know that it is not the end of the world. Food will not go away, there is always tomorrow, and I am not starving.

Eat your fruits and veggies

2008-05-20T20:33:00.004-06:00

That is just what I am going to do. In fact I am embarking on a new adventure. Only (raw) fruits and vegetables for the next 30 days. Yes, I said 30! You might be wondering why. Well, I'll tell you....

I have been reading up on my disordered eating habits because I am sick of falling into the same old rut. I thought there has got to be a cure out there, so online I go. Because food addiction is like any other addiction (cigarettes, drugs, alcohol) the only way to stop the destructive behavior is to quit cold turkey. That is not always easy with food since we kinda need it to live. So the next best thing is flushing out the bad by eating only raw fruits and vegetables. The goal is to teach the body and mind to live without the food. Only what is necessary to function.

I am supposed to re-learn what hunger really feels like, eat to live not live to eat, and flush the body of toxins that are supposedly in my system due to animal fats, dairy, and sugar overload. This is day two of my adventure and so far I feel great! I feel lighter (not pounds wise but it's hard to explain) and I feel in control of my behavior.

I read many tips and hints to stay away from the bad such as negative thinking. Examples: maggots in your movie popcorn, pizza sludge digesting in my gut, white flour goo loaded with sugar and fat in the form of a doughnut. Also thinking about gross thoughts when tempted (someone throwing up, finding a hair in your fast food, or a pound of lard sitting in my butt). Sounds disgusting but so far it has worked. I am also supposed to take 5 deep breaths before I eat anything, and keep a list of things to do if tempted to overeat.

I don't know if this will work or if I can really do it, but I want to try. I want control over food. Control over what and how much of it I eat. I also want to stay away from dairy, gluten, and sugar to see if I can get rid of my stomach problems and headaches. I will be taking a multi-vitamin daily and watching calcium and iron intakes. I need your support. Even if you don't agree with the severity of the program. It's like AA for food-aholics. I will keep updates about my days; what I eat, how I feel, if I am sticking to the program, and weight lost if any. Wish me luck!

Fidget to fight fat:

2008-05-19T14:54:00.002-06:00

In a recent study, scientists from the Mayo Clinic issued motion-sensing skivvies to 10 heavy people and 10 thin ones, then recorded even their tiniest movements 24 hours a day. Ten days later they found that overweight people simply moved less than their lean companions, burning 350 fewer calories per day. To get yourself "fidgeting," plop down on a stability ball for 15 minutes each hour and use it to keep yourself in perpetual motion.

Food Through a Lens

2008-05-16T05:27:00.004-06:00

Ah! Food. One of my favorite pastimes. I thought it would be fun to take a picture of everything I ate for one day. I also thought it would help me stick to a healthy diet...it didn't. Here is what my Thursday looked like through the lens:

My daily morning coffee. One cup of Joe with 1/2 TBS creamer and a packet of sugar substitute.

Breakfast: One egg substitute only omelet, a clementine, a Western Alternative Sweet Wheat bagel with 1 oz Weight Watchers cream cheese.

Morning snack: 2 saltine crackers. I didn't need these, but Belle was having some and I grabbed two without even thinking about it. I had to get two more to take a picture of and then put them back! Mindless eating....I'll work on that.

Lunch: Grilled peanut butter and (sugar free) jelly sandwich and one apple.

Snack: Okay, it's not really a snack. We took Tre to the dentist at about 2:30pm then to the park to play. On the way to the park I was hungry so we stopped at the gas station and I got a 32 oz Diet Dr. Pepper. I knew we would eat dinner soon so I didn't want to eat anything. The drink did the trick.

Dinner: McDonald's Grilled Classic Chicken sandwich, and 3/4 of a large fry (ugh!). Tre got to pick where we went to dinner (when the kids go to the dentist we make it their 'special day' so they don't dread going) and apparently I was too hungry to make a healthy choice, hence the fries. Sure was tasty though.

Snack: 1.5 cups Fiber One cereal, dry, and one cup Light Vanilla Soy Milk.

Evening Binge: 2 maple bars from Harmons. I don't want to blame anyone but myself, but I had a meeting for work from 8-9:30 and Jer wanted me to stop and get him Butter cream Maple Bars from Harmons. They didn't have any but these maple bars looked delicious even though I wasn't hungry at all. So what did I do? I bought a box of 4 and ate half of them. Yikes!

Totals:

Calories: 2385

Fat grams: 89

Carb grams: 357

Protein grams: 91

Sodium: 3889 mg

Fiber: 54g

Sugar: 98g

Not one of my best nutrition days. I think Friday will be a much better day.

A Mother of a Workout

2008-05-11T06:29:00.003-06:00

I am cutting down to a tip of the week instead of daily. Just in time for Mother's Day, I have a tip for working out with your kids. Depending on how big or little they are you may need to adjust. When I am stuck in a hotel room with no way to go out and run and no weights in site I turn to my kids for resistance training. Here are a few exercises that are my favorites:

Push up: Let your child sit or lie on your back to add extra weight to some basic push ups.

Dip: Sit your kid on your lap, slide off the chair with hands right next to your hips, bend at the elbows to lower yourself to the floor and then press back to starting. This works the triceps.

Curl and Press: Works biceps and shoulders; Start standing up holding your child under their arms, arms straight. Bend elbows to bring the little bugger's face to your face (bicep curl), kiss if needed, then press them into the air over your head (overhead shoulder press) and reverse the motion.

Squats and lunges: Put 'em on your back or shoulders and squat and lunge until your hearts content (beating hard).

Leg extension: Sitting on a sturdy chair (or on the edge of a swimming pool) let your kids sit on your feet and hug your shins. While holding them in place extend knees so legs are straight then lower. You'll feel it, but I'll tell you it works the quadriceps, or front part of the thigh.

Core: Any ab exercise can be done with your child sitting on your stomach. What this does is force you to keep the abdominal wall contracted throughout the movement which means extra work for the core.

Happy Mother's Day to all!

Tip of the Day--SHOULDER'S

2008-05-05T05:32:00.007-06:00

Well, it's trying to be shoulder bearing weather outside. Hopefully it will stick. Time to pull out the t-shirts, tanks, and swimsuits. And what better way to feel great in these items than shapely shoulders?

Put an extra shoulder exercise (or two) into your strength routine starting ASAP. Soon you will be seeing some shape and cut to your upper arm. Not a lot of people have a lot of fat covering their shoulder area. So when you work this muscle you can see the definition a lot sooner than say, your glutes. Plus the eye automatically travels from your eye's to your smile to your neck and shoulders. Here are a few shoulder exercises to try:

Overhead Press: Aim for 3 sets of 8-10 reps with weight that is so heavy that you can barely finish the 10th rep with good form. Anywhere from 8 pound dumbbells to 30 pound dumbbells.Lateral raise: Again, use a weight heavy enough to tire out the muscles within 12-15 reps. Finish 3 sets of these.

Front raise: Same as above. This exercise focuses on the front head of the deltoids (shoulder). Always keep abs tight and knees slightly bent.

Push ups, pull ups, chest press, and some triceps exercises also work the shoulders as an assisting muscle group.

Tip of the Day--TREATS

2008-05-04T08:24:00.006-06:00

This is not really a tip. Just a question. If you could only eat one treat for the rest of your life, what would it be?

I think I couldn't live without sugar cookies. I only eat them around certain holiday's and birthdays. I like to make sugar cookies with my kids. The kitchen is a mess, the kids are sugar laden, and the memories are set by the time we are done. And it is an all day thing. I guess treats aren't just about taste, but what they represent.

Now it is your turn. We did healthy snacks already so now it is not so healthy snacks. What would you choose?

Belle blowing out the candles on her pink frosted sugar cookie at her 5th birthday party

Tre and Belle showing off their snowman cookies they made this past summer. What is better than eating snow (men) in July?

Christmas sugar cookies are a tradition in our house. The kids (okay, me too) look forward to this all year!

Tip of the Day--BOOTY CALL

2008-05-02T07:42:00.002-06:00

Want a great exercise that works your glutes? Try one leg squats. I do mine on the Smith Machine with 20 pounds on each end of the bar. You can also do them with dumbbells or just your own body weight. If you do it this way, put the top of your non-working foot on a bench or chair for balance. Squat down as low as you can and push through the heel of the working foot on the way up. Aim for 2-3 sets of 12-15 reps on each leg. This can also be done at the gym on the leg press machine. It's important to remember to keep your knee stable and not let it cave in or press out. It stays right in the middle.

Tip of the Day--SNACKS

2008-05-01T13:56:00.003-06:00

Snacks are good. The right kind of snacks are even better. Here is a list of my favorite snacks that tide me over until my next meal. Please add your favorite snack foods to the comment section. I always like new snack ideas. Thanks!

light string cheese and an apple
handful of almonds (12-24)
bowl of Kashi GoLean with soy milk
Western Bagel wheat bagel with WW light cream cheese
Skippy Natural Peanut Butter (just on a spoon)
banana or apple dipped in melted PB
protein shake
snap peas
Fiber One Caramel Delight cereal, dry
Fiber One granola bar
any 100 calorie pack snack
South Beach Diet high protein cereal bar

I am sure there are others but these are the ones I like best. The trick is to eat something with a little healthy fat, some protein, and carbs. Or veggies plain since they have fiber and we typically don't get enough veggies in our diets. Snack time is a great time to fill fiber or veggie requirements. It is also a great boost to your day and can help you from scarfing down your next meal because you are so famished.

Remember to add your favs to the comments.

Tip of the Day--DRINKS

2008-04-30T06:54:00.003-06:00

Stop drinking your calories already! Between 1995 and 2002 the number of calories Americans swigged each day more than doubled-and those from sugary quenchers like soda, fruit drinks, and alcohol quadrupled. That's a whole lot of Jamba Juice! Liquid calories can leave you wanting more...something that involves actual chewing.

(Limit this activity to special occasions only)

Tip of the Day--OUTSIDE

2008-04-28T11:16:00.004-06:00

Get outside and do something different today. If you normally run on a treadmill, try it outside. It doesn't really matter what it is, just head out in the sunshine for your workout. Like to bike? Rollerblade? Hike? Walk? Jog? Play at the park with the kids? Swim? (Okay, it's still a little cold for swimming) Have a great day and enjoy some vitamin D and warmth on your skin.

A little slip...

2008-04-27T19:52:00.003-06:00

This weekend was not so great as the rest of the week. Do I care? Not too much. Will I re-commit Monday? You betcha! My goal that keeps me on track? Raging Waters season passes. Swimming suit in public? I better look great! Or at least feel that way. Anyway, I will keep you posted. Literally. Oh, and the picture is just some Hawaiian flowers that make me smile.

Back on track

2008-04-25T15:30:00.003-06:00

While on vaca I slacked in the eating right department. So since we've been back I have jumped right back on the wagon. Since Sunday I have stuck to my daily caloric budget, had plenty of water, enough protein, and not too much fat (30%). I am proud to say that I weigh the same as before I left. I am also working out and adding weight and/or reps to my strength days. I injured my foot in Hawaii and cannot run but I can do weights and the elliptical. My butt is sore today and I LOVE it!!

This post is not only a pat on my back from myself but it is a reminder that I feel great and want to keep this up. I know I will be tempted by things this weekend but I really want to stay on track for now. Besides, summer is around the corner and I would love to hang out in short shorts and my swimming suit all season.

For those reading this I encourage you to jump back on the wagon if you have fallen, stay on the wagon if you are still there, or start pulling the wagon if you need a plateau breaker. If I can do it, so can you. Set yourself up for SUCCESS. Don't plan to fail. You and I both are in this together.

Tip of the Day--BAGELS

2008-04-25T15:12:00.004-06:00

My tip today is really just a comment. I wanted to tell you about these amazing bagels I love. Western Bagel Alternative in Sweet Wheat and Cinnamon Spice. YUM! Check out the nutritionals on these babies:

Nutrition Facts
Serving Size: 1 Bagel (2 oz) 57g
Servings Per Container: 5
Amount Per Serving

Calories 110
Calories from Fat 0
Total Fat 0g

Trans Fat 0g
Cholesterol 0mg
Sodium 210mg
Total Carbohydrates 25g
Dietary Fiber 7g
Sugars <1g>

Plus they taste amazing! I like mine with either PB&J or Weight Watchers low fat cream cheese spread.

Tip of the Day--ERECTOR SPINAE

2008-04-24T07:39:00.004-06:00

Typically the most overlooked body part while training is the erector spinae, or in layman's terms, the lower back muscles that run the length of the spine. This is an important part of the core that needs just as much work as the abdominal's and obliques.

The best way to train this area? Lie face down on an exercise ball with it positioned right under your belly. Feet are wide and pressing into the floor for stability. Hands behind your head with elbows pointing out. Lift and lower your upper body focusing on using the lower back muscles that run the length of your spine. This is a slow and controlled movement with a pause at the top. Aim for 15-30 reps. When this gets too easy you can add weight by holding it in your hands at your chest.

There is also a apparatus at most gyms that is designed for this. Look for a machine that you climb into and hang upside down from the waist down. The movement is the same, hands behind your head, feet anchored to the pads, lifting upper body up and down.

Tip of the Day--PROTEIN

2008-04-23T14:11:00.003-06:00

Are you looking to lose weight? Are you exercising regularly? Are you getting enough protein in your diet? Recommendations suggest getting 0.75-1.0 grams of the muscle building macro nutrient for every pound you weigh. I weigh 132 and strive to get 80-100 grams of protein daily. This one is hard for me. I'd much rather snack on apples, cereal, or bread than tuna, eggs, or chicken. But if you get at least 15% of your total calories from protein you are doing okay. Here is what an ideal meal plan looks like for me. And remember, what works for me may not work for you.

Breakfast:
1/2 cup egg substitute
1 whole egg
1 slice Granny's Delight Wheat & Fiber bread
1/2 cup blueberries

Post Workout Snack:
1 scoop vanilla whey protein powder
1 cup 100% orange juice
1/2 banana

Lunch:
1 Western Bagel Preservative Free light wheat bagel
2 Tablespoon Skippy Natural crunchy peanut butter
1 Tablespoon Smuckers Sugar Free raspberry jelly

Afternoon Snack:
2 cups romaine lettuce
1 plum tomato
1 pouch tuna
1 Tablespoon Kraft light ranch salad dressing

Dinner:
1 grilled chicken breast
1.5 cups steamed broccoli tossed with olive oil and sliced almonds
2/3 cup cooked brown rice

Tip of the Day--MIND OVER MUSCLES

2008-04-22T22:10:00.002-06:00

Did you know that your brain tells your muscles that they are failing when they really have some juice left? Have you ever ran or biked or swam in a race and just when you felt like you where giving it your all, you see the finish line and have a burst of energy? This is a prime example that your brain has the upper hand over what your muscles can actually accomplish.

Why? Well I could get lengthy but instead I will give the shortened version. Your brain is protecting you (and you muscles) by not letting them work at full capacity. In the example with the finish line, your head knows that the end is near so it will let your muscles (heart included) expend all energy that is left.

What does this mean for you? You have to push your muscles past what your brain wants. You can take it. Your body may be screamin' and shakin' but you can eke out those last few reps, laps, or meters. Visualize yourself finishing with strength. It's not easy, but hey! who said anything worth it is easy?

Tip of the Day--I'M BACK

2008-04-21T15:22:00.004-06:00

I'm back and ready to roll again. I missed the blogging world, but not too much. Here is a rundown of active activities that kept us busy this past week in Hawaii.

Jogging on the boardwalk

Running on the beach

Boogie boarding

Body surfing

Swimming in the ocean

Swimming in the pool

Snorkeling (ever done this while holding up a 5 year old? Not easy!)

Hiking

Now here are some not so active activities that kept us busy.

Eating chocolate covered macadamia nuts

Sunbathing

Eating fish and chips

Sitting on a plane for 7 hours

Eating cheeseburgers in paradise

Sitting in a car while touring the island

Drinking frozen concoctions

Sunbathing some more

Eating snacks

So my tip for this day? It's for me to get back on track and start eating healthier, exercising more, and staying out of the sun. It was SOO worth it though!

Tip of the Day--HUNGRY

2008-04-10T07:05:00.003-06:00

Eat only when you are hungry. Not starving, not satisfied, not full, but only when hungry. Easier said than done? Yup! Do I struggle with this daily? Yup! Have a great weekend...there will be no 'Tip of the Day' posts for a week or so. Keep up the exercise, healthy eating, and get plenty of sleep. Oh, and take two of these and call me in the morning.

Tip of the Day--RUN

2008-04-09T08:23:00.003-06:00

Don't think you're a runner? Convinced that people are either born runners or born fast walkers? You are wrong. You CAN be a runner, but it will take some practice and hard work. Start out slow. Run only as long as you can the first time even if it is for 5 minutes. Do that three times that week. The next week add two minutes to your time and repeat for 2 more days. Keep doing this and in a couple months or so you will be able to call yourself a runner.

How do I know this stuff? Well, I thought I was destined to be a fast walker for life. I was doing 60 minutes a day 4 times per week and getting B-O-R-E-D. I knew running was where it was at to get serious fit. So I hopped on my treadmill on a Monday and pushed myself to run for as long as I could. I made it 20 minutes! I was stoked. I ran 20 minutes again on Wednesday and Friday and set a goal of 22 minutes for the next Monday. I took days off in between to give my aching calves and lungs a break. It took me 5 whole tough months but I reached my goals of running for an hour without stopping and to call myself a "runner".

I didn't always reach my goal time for that week but I tried. Sometimes you will have an off day and feel like you can only run for 5 minutes. Do what you can and resolve to do better the next running day. I felt proud because I worked hard and reached a goal. And running does some serious mood boosting. I felt a serotonin high every time I reached my goal time.

Tough? Sure. Worth it? Absolutely! Do I believe in you? Of course I do!

Tip of the Day--KNEES

2008-04-08T20:41:00.002-06:00

You stepped wrong and wrenched your knee (ouch!), taking glucosamine can help fix that injury faster, Research in Sports Medicine shows. Injured athletes who took 1,500 milligrams of the cartilage-mending supplement a day for 28 days could flex and extend their knee 10 percent farther than those who didn't pop the pills. Not only for knees but all injuries at a joint (ankle, wrist, elbow, shoulder, etc.)

Tip of the Day--WAGON

2008-04-07T14:28:00.002-06:00

Falling off the band (or diet or exercise) wagon could be detrimental. But it doesn't have to be. One bad day or weekend or week is not the end of the road for you. I can tell you this because I had another semi-binge weekend this weekend and I am not going to let is ruin my life. Monday is the day to pick right up where I left off. I will not give up on myself and I will not let you give up on yourself. Stick to the plan. If it goes awry, dig in and get over it. We deserve to treat ourselves with respect and love.

Tip of the Day--MISTAKES

2008-04-06T06:52:00.003-06:00

Here are the top ten mistakes I think people make when exercising and dieting:

Lifting weights that are too light
Not keeping an accurate food journal or keeping one at all
Poor form when running, weight lifting, or working the abdominal area
Thinking that the little bites and sips and licks don't have any calories
Choosing cardio over weights when short on time
Not getting enough protein
Overlooking important muscle groups when exercising (back, glutes, hamstrings, shoulders)
Eating the wrong kinds of fat (saturated, trans fat)
Not pushing yourself to your limit...the body is quite capable of handling exercise stress
Keeping "trigger" or empty calorie foods in the house

This is my opinion and may or may not pertain to you. Any questions about the list? Leave a comment. I LOVE getting comments!

Tip of the Day--CLEAN

2008-04-04T05:31:00.002-06:00

It has been proven that washing your hands four times a day during school (for kids) = up to 51% fewer sick days. For us adults that means more washing = less missed workouts. Keep clean, stay lean!

Tip of the Day--KNOWLEDGE

2008-04-03T05:55:00.004-06:00

Today's tip is not fitness or health related but it is related to your well being. Today's tip is to take each of your children (or a relatives child) and tell them you love them. Talk about strangers, and even people they know. The seven year old that was kidnapped and murdered knew the person who did it. I told my kids that they can NEVER get a ride or go into someones house unless I have specifically told them that it is okay even if it is their best friend. Also teach them that they can fight, bite, punch, scratch, kick, scream, and run from anyone that uses any sort of force on them. This even means teachers, neighbors, or friends parents. This is a mean cruel world, but we can protect our children with knowledge.

Tip of the Day--ALL IN ONE MOVE

2008-04-02T05:38:00.002-06:00

If you are short on time...or short on patience...try this all in one move to work every muscle in your body.

How to Do It
1. Stand holding a pair of dumbbells at your shoulders.
2. Take a big step forward with your right leg and bend at the knees until that leg is parallel to the floor and your rear knee is just off the floor.
3. Press the left-hand weight overhead, lower it, and then push back to the starting position.
4. Step out with your other leg and complete the press with your opposite arm.
That's 1 rep. Do a total of 8 reps. Repeat 2-3 times.

On those days when it's either no workout or a mini workout. Try this exercise with a set of abs and a set of modified pull ups for a mini circuit. Do all three exercises right in a row and repeat 3 times. If you can, add a couple of minutes of jump rope after each mini circuit.

Tip of the Day--AWKWARD

2008-03-31T05:37:00.003-06:00

Sometimes you might feel awkward while exercising. Sometimes this deters you from doing certain exercises. Sometimes you just need to get over it.

It's like that Friends episode when Phoebe was running in the park flailing her arms and kicking up her feet. Rachel thought this was embarrassing and just jogged like a normal person while pretending she didn't know her. What she realized in the end was that it was a whole lot more fun to jog in the park like Phoebe. Plus it is a better calorie burn.

Now you don't have to make a complete ass of yourself. But if you don't feel ridiculous sometimes then you are not getting the most out of your workout. Examples? Hip thrusts (gym sex is what I call them), walking lunges, dead lifts (big booty, little booty is what Belle calls them), and push ups (struggling in front of the South Jordan Fire Department could make you feel awkward).

Get out there and forget what people think and run like Phoebe!

Tip of the Day--LIFE

2008-03-30T08:28:00.002-06:00

It is proven that for every hour of vigorous exercise you get, you can add two hours to your life expectancy. 100 years old here I come!

Following in my Footsteps

2008-03-28T14:43:00.003-06:00

I am working out Friday morning in our gym and Belle is down there playing. I grab some dumbbells, put them on my shoulders and start doing walking lunges. She follows suit with her 3 pound dumbbells. Then it's on to squats on the smith machine. She likes to use this bar to practice her gymnastics. When I am done, it's on to the elliptical for one minute. In the meantime Belle drops one weight and decides to jump to the bar with one hand, hold on and do bicep curls. The bar is positioned about a foot over her head. How and why she does this I don't know...all I know is that I had to gloat a little and take some pictures and (sideways, sorry)video.

Amazing Transformation

2008-03-28T05:42:00.000-06:00

BEFORE 174 pounds

AFTER 128 pounds!

Well, it is not so amazing since there was some serious hard work involved. My sister Steph has lost 46 pounds, 21 inches all over (with 8 of those from her hips!!) and changed her life. Here is what she has to say about motivation, exercise, nutrition, trials, and successes of her weight loss journey:

"When I started running/exercising it was laughable to even think about jogging for 5 minutes straight. I was doing about 2 minutes tops. I now run 40-50 minutes 6 days a week and have increased my speed from 4.5 miles/hour to 5.2 - 5.5 mph. I have also started getting up at 5am to go to the gym on days that I have to work. It's not easy to get up that early (anyone who knows me knows I am a night owl by nature) but it is easier than going after work, or trying to make it in the afternoon sometime. I actually say that out loud when the alarm goes off..."it'll be easier to get up now than to try to go later." If you had told me a year ago I'd be getting up at the butt crack of dawn to exercise I would have had you committed to the loony bin! Even now I can't believe I actually do it. Could it be I am as obsessed as my cute little sister? Who wouldda thunk?

It was really hard to stay motivated when the weight wasn't coming off "fast enough." Also staying on track with kids who are used to eating lots of sugar. This new eating style has been an adjustment for everyone, but it was especially hard on the kids. I think they have finally adjusted, and they don't seem to crave it nearly as much anymore. But the hardest part of all was at "that time of the month." That's when I wanted to eat everything in the house and then some. I had to ban myself from the kitchen. I made a mental list of activities I could do to keep me out of the kitchen and that really seemed to help. I read a lot of books!!

Doing Weight Watchers was the best idea for me. I had tried counting calories before, but I could never wrap my brain around the big numbers. With WW points system it finally made sense to me and it made it easy to keep track how much I was eating. Tracking what I ate came really easy for me. Of course, like my sister and mother I am an obsessive list maker so making a list of what I ate was no big thing. I know no one wants to hear this, but overall losing weight was fairly easy for me. It was like my body was so ready to let go of all the weight I had been carrying around for the last 10 years. It took time, and a little patience, but in the end it all paid off.

My biggest motivations are my mom and sister. Both have maintained a healthy weight and eating habits for years. Because of them I could see that it really is possible to eat this way as a lifestyle and that its not just a diet. I think that really helped with the patience part of things. Realizing that this is the way I will be eating for the rest of my life makes it easier to be patient with the weight loss part of the journey. Anytime I get frustrated or want to give up I think of them and know that I can do this too.

Another big motivator is all the compliments I get. Looking younger has been an added benefit of losing weight. Funny story: a few weeks ago I had 3 different people think I was younger than I am- and not just a little younger. I started a new job and when I told my new coworkers I had a 14 year old they all asked if I was 8 years old when I gave birth. Then I had this young (and did I mention cute) guy come into my work and flirt wildly with me (talk about motivation!). Then the very next day I went to a parent teacher conference with the above mentioned 14 year old and the counselor said if she didn't know any better she would have thought I was the sister. Whenever I want to completely pig out I remember that cute young guys do not flirt with fat girls that look like they have a 14 year old."

Way to go Steph!! You are now my inspiration and motivation (I can't let you weigh less than me...even though you do). I am so proud of you. I am so excited for you and I feel like we have SO much in common now that this makes us even closer than we were. I love running with you on family vacations (even though you kick my butt) and I like sharing exercise tips, healthy recipes, and nutrition advice. You are amazing!

Tip of the Day--Lunges

2008-03-27T05:53:00.002-06:00

The best exercise for your legs? Lunges. I know, I know, you hate lunges, but there is a reason why you hate them. Because they are so effective for toning (aka burning) your legs.

Beginner: Stationary lunge- start in a wide split stance with one leg in front of the other. While keeping your front knee over your heel bend your back knee straight down toward the ground. Press up through your front heel and repeat all reps then switch sides.

Intermediate: Reverse lunge- start with feet together and weights in hands. Step back with one foot and lunge. Return to start and lunge back with other leg. Repeat for 12-15 reps on each side.

Advanced: Lunge jumps- start in split stance, lunge down and jump right into the other side lunge. Keep this up with no stops until you have done 8-12 on each side.

Incorporate all levels of lunges into your workout routine to keep your legs 'on your toes'...pun intended!

Tip of the Day--CANDY

2008-03-26T07:07:00.001-06:00

Short and sweet...if you still have Easter candy in the house, throw it away! Throw it away right now! It is not worth the calories and Easter is over so there is no reason to have it staring you in the face anymore.

Tip of the Day--WEIGHTS

2008-03-25T07:54:00.004-06:00

The tip of the day is about lifting weights. If you don't already do it then start, if lifting is already in your workout routine try lifting heavier weights. Yup, heavy! You won't get big, you won't bulk up, and you won't become Chyna. But you will get toned, tight, and smaller over time.

Here's the real deal. You may get bigger at first and your clothes might fit a little tighter. But this is normal and okay. What happens is that you can build muscle (as long as you are lifting heavy enough) faster than you can lose fat. So, you gain muscle before the fat comes off. Which is why you get bigger at first.

The trick is to wait it out without getting discouraged. Give it 4-6 weeks of intense weight training along with cardio on most days of the week and soon you will be getting smaller. The same amount of muscle as fat is tighter, smaller, and looks a lot better. Not to mention stronger.

You should be lifting 10-15 reps (times) for 2-3 sets. By the time you get to the last rep you should almost not be able to finish it. If you can do an exercise 15 times it's time to increase the weight you lift. Unless you want to be at the gym for hours doing 20, 30, or 40 reps of an exercise at a lighter weight. It's really up to you!

If you don't push yourself who will? If you lax on your workout you are only cheating yourself. If you want results you will have to work hard for it.

Tip of the Day--SLEEP

2008-03-24T05:38:00.003-06:00

Getting enough sleep is important for a number of reasons. Get less than recommended and you can nearly double your risk for type 2 diabetes. Got a big appetite? Are you sleeping 6-8 hours a night...every night? Getting just five or fewer hours of sleep per night for only one week can alter levels of appetite controlling hormones which can lead to overeating, weight gain, and diabetes. Go to bed early!

Tip of the Day--EASTER

2008-03-22T07:20:00.005-06:00

Okay, Easter is tomorrow. Are you prepared? Are you thinking about what treat you are going to splurge on and what you can pass on? Here are some popular Easter treats that are considered the 8 worst. By the way, this was copied from an article I read on msn.com.

1. Peeps. A few of these fluffy, sugar-filled treats can add up quickly. Go through a row of four bunnies and you're at 130 calories. Peeps are fat-free but do weigh in heavy on the carb count--each little rabbit has 8 grams of sugar alone, adding up to 32 grams in a serving of four.

2. Jelly Beans. These can be your worst foe or your best friend in the Easter basket, depending on how many you eat. Each individual bean is pretty low in calorie count, with usually around 5 or 6 calories, but munching through a handful or worse, an entire bagful, of Jelly Bellys adds up quickly. The recommended 35-bean serving comes in at 140 calories from 37 grams of sugar. To avoid jelly-bean overdose, it's probably best to grab a handful and then keep the Easter basket out of reach.

3. Cadbury Eggs. These eggs may look tiny, but their calorie count is anything but. A handful of 12 eggs comes with 190 calories and 8 grams of fat. You might want to skip over these high-cal eggs if you come across them on the hunt.

4. Cadbury Creme Egg. It's possibly the quintessential Easter treat, but most people won't be surprised to find out that the creamy egg packs in the calories. The 1.2-ounce egg comes with 150 calories, 5 grams of fat and 25 grams of carbs. If you're looking for an excuse to indulge, there is a slight silver lining: the tasty milk chocolate comes with 40mg of calcium, which is about 5 percent of the recommended daily value.

5. Reese's Peanut Butter Egg. This egg slightly edges out its creme-filled rival in the unhealthy Easter-egg competition. All three varieties of the Reese's egg--milk chocolate, fudge and white chocolate--have a calorie count of 180. The fat content weighs in around 10 grams, double that of the Cadbury Creme Egg, with the white-chocolate egg the worst, at 11 grams. Stick to the traditional Reese's Peanut Butter Cup, which, though it lacks the festive Easter element, has nearly half the calories of its egg-shaped relatives.

6. Lindt Chocolate Carrots. In a sea of eggs and bunnies, chocolate carrots are one of the more unusual Easter candy options--Lindt only started offering them seven years ago. Sadly, they have little nutritional value in common with their vegetable counterparts: a box of four carrot-shaped chocolates has 210 calories.

7. Hershey's Hollow Milk Chocolate Egg. This might come as the biggest surprise: one hollow Hershey's egg (4.65 ounces) has more than three times as many calories as the Cadbury Creme Egg. The shell alone has 570 calories. Start munching on the four Hershey's kisses included inside and you're up to a whooping 660 calories and 41 grams of fat. This may be one of the few Easter offerings that makes a Reese's Peanut Butter Egg look like health food.

8. Large Chocolate Bunny. Not surprisingly, the bunny reigns as king when it comes to Easter calories. But the calorie count may still raise a few eyebrows: the average seven-ounce rabbit clocks an impressive 1,050 calories. Smaller bunnies are better--rabbits of the one-ounce variety only rack up 140 calories.

Have a Happy Easter!!

Tip of the Day--INTERVALS

2008-03-21T07:41:00.002-06:00

Out with the old, in with the new. It used to be that steady state cardio (any cardio activity done at a steady pace) done for 30-60 minutes was the ideal way to do your aerobic workout. Not anymore. Now intervals are all the rage. Try this workout: on any cardio machine or outside do a moderate pace for 2 minutes, take it up to a fast or hard pace for 1 minute, go back to the moderate pace for 2 minutes, then to a moderate fast pace for 2 minutes, repeat for 30-45 minutes. For example:

Start with a 3 minute warm-up

Walk at 4.0 mph 2 min.

Run at 7.0 mph 1 min.

Walk at 4.0 mph 2 min.

Run at 6.0 mph 2 min.

Repeat this 30-45 minutes then take a 3-5 minute cool-down

Don't get me wrong, steady state cardio is still important. Going slower but longer burns calories. But if you want to blast even more calories in less time then try intervals. Make sure to keep one steady state workout per week and do no more than 2 interval sessions in a week. For the other days of cardio try a new class, video, or cardio machine to switch things up.

Tip of the Day--FIT

2008-03-20T05:29:00.003-06:00

Sorry there was no tip of the day yesterday. But here is one for you today. Be active all day long. Staying fit isn't just about getting a good hour workout in 6 days a week. Staying fit is about being active all day. When you clean your house, when you go shopping, while playing with kids, even while updating your blog. You can turn these daily activities into some major calorie burners. Every time you do something, think fast. Clean fast, walk fast, play hard, stand and move around when working at the computer. Just keep your body moving....all day, every day. And don't forget the workout.

New Blog

2008-03-18T07:02:00.002-06:00

Well, I finally created a new family only blog. Now the Tough Girl blog is all about fitness, training, nutrition, successes, tips, setbacks, ideas, and other health related items. But if you still want to read about my crazy family you can at Tink and Taz.

Tip of the Day--POTATOES

2008-03-18T05:29:00.002-06:00

Begin by standing on a comfortable surface, where you have plenty of room at each side. With a 5-lb potato sack in each hand, extend your arms straight out from your sides and hold them there as long as you can. Try to reach a full minute, and then relax. Each day you'll find that you can hold this position for just a bit longer. After a couple of weeks, move up to 10-lb potato sacks. (I'm at this level). Then try50-lb. potato sacks and then eventually try to get to where you can lift a 100-lb potato sack in each hand and hold your arms straight for more than a full minute.

After you feel confident at that level, start putting some potatoes in the sacks.

Have a great day!

Thanks Meghan for this "tip of the day"!!

Tip of the Day--CALORIES

2008-03-17T09:26:00.004-06:00

Exercise is only half the battle against the bulge. Actually it is less than half....about 20%. The other 80% is nutrition (or the lack thereof). So not only should you be exercising daily (yes! daily) you need to get the nutrition part under control.

Now you know that I am no expert on nutrition, but I have read enough about it to know the basics. First and foremost you need to calculate the amount of calories your body needs to maintain your weight. And then, if you are trying to lose weight you can deduct 500 calories per day from that amount. Oh, and you should also be eating the right things to fill your suggested daily caloric intake.

If it were that easy everyone would be fit and trim. But it's not so simple. If you are lucky enough to figure out that magic number (daily calories needed) you still need to count your calories and keep a journal, running total, or whatever works for you. There are plenty of sites online to help you figure out calories in almost ALL foods. My favorites are http://calorieking.com/ and http://dietfacts.com/. At Calorie King you can figure out calories in a lot of fresh and packaged foods. Also some restaurant information is found on this site. Diet Facts has a huge array of restaurant nutrition facts. Even more than looking up individual restaurant websites.

So you are probably asking yourself, how do I figure out the magic number? This is the best site I have found for daily caloric needs: http://www.freedieting.com/tools/calorie_calculator.htm. Just enter your information and try the suggested daily calorie number. It is not always cut and dry...you are going to have to play with those numbers a bit and find out what works. Easy? Nope. Worth it? Yep!

Good luck!

Tip of the Day--SORE

2008-03-16T08:33:00.006-06:00

If you haven't noticed, the "tip of the day" is my new thing. I will try to add a small fitness or nutrition related tip to the blog everyday. So here is today's tip....Make sure you are always sore after a weight training workout. This quote comes straight from Cammie, a fellow blogger and a new client, after just one workout...

"[Also], I mentioned that I was sore. But I forgot to say HOW sore. Holy crap. There are parts of my lower body that I didn't even know could hurt."

This picture is of Cammie and her sister Bethany who just started training last week. Hopefully they can be sore every time...sorry, I don't have any sympathy! I am excited for you.

This is how you should feel every time the day after a weight workout. If you are not a little (or a lot) sore you are not pushing yourself hard enough.

Tip of the Day--CRUNCHES

2008-03-15T11:54:00.006-06:00

If you do crunches/ab work on an exercise ball take note. Studies show that the placement of the ball makes a big difference in effectiveness. Do you work your abs on the ball with it closer to your shoulders or lower down on your back? The study showed the lower position was twice as effective than with it up near your shoulders. The study also proved (with electromyographic activity) that doing a stability ball crunch with the ball positioned near your shoulders was even less effective than doing a standard crunch on the floor.

Healthy Eating...

2008-03-06T05:45:00.003-07:00

I am doin' better! Just thought I would let you all know. I've got my binging under control now...yay!! So, I decided to do what I do with my clients. I took my measurements, changed my exercise routine, and am focusing on good nutrition...with room for little errors. Because one bad day is NOT the end of the world. If I focus on the good things happening in my life it is easier to treat myself the way that I deserve. I that includes not binging or closet eating. I figured out how many calories I want to eat then zig zagged them. That just means that if I want to eat about 1750 calories daily then instead of eating the same amount day in and day out I change up the numbers while still getting the equivalent of that number for the week. It's hard to explain but this is how it goes:

Monday-1750 calories

Tuesday-1400

Wednesday-2100

Thursday-1750

Friday-1600

Saturday-1950

Sunday-1750

This way my body doesn't get used to the calories consumed and start burning less. Same thing happens with exercise. You do the same exercise every day and eventually your body gets more efficient and starts burning less calories during that exercise. So with the zig zagged calorie count, 6 different workouts per week, and a new goal in site I am on the road to controlling my little problem.

My Crazy Daughter

2008-03-05T07:14:00.007-07:00

I am not sure you can see it very well in this picture but there is a huge goose egg on her forehead with scratches on it. Her face is scrunched up and ornery because she didn't want me to take a picture of it. How does this happen to a very coordinated little girl? That is what I wanted to know when she came in from playing outside (with no tears in site) this weekend. This is how the conversations goes.

"Belle, what happened to your head?"

"Oh, I just fell off the tramp"

"How did that happen?"

"I was trying a double front flip and went flying off and landed on my face on the ice blocks" (this is the hardened, jagged left over snow that surrounds part of the tramp)

"Oh! Why were you trying a double front flip on the tramp?"

"I dunno, I thought I could do it"

"Does it hurt?"

"A little bit, only when you touch it"

"Lets only try single front flips for now on, okay?"

"Oh, okay...can I go back outside to play?"

Aahh yes, this is my TOUGH GIRL. This is what I have to look forward to all of her childhood, teenage years, and probably adulthood. If she didn't remind me so much of myself I might be a little upset. But I have to admit that I am a little proud. What 5 year old thinks she can do these things.....my crazy daughter!!

Job Description

2008-02-25T21:14:00.003-07:00

To think that a couple weeks ago I was complaining that I was bored. My kids are getting older and don't need me as much, cleaning and cooking just wasn't cutting it, and Christmas was over and I was bummed about not having any thing to do. So I took on a new job (coaching), got new clients (training), and added them to the things I already do. Today, I was the busiest I have been in a while so when people ask what I do, here's what I think. Interesting question. I do a lot of things. What is most important? Probably being a mother. I thought I would make a list of the job titles that best describe me.

Mother

Wife

Cook

Maid

Personal Trainer

Gymnastics Coach

Dry Cleaner (you know, laundry)

Household Manager

Chauffeur

Shopper: groceries, clothing, new black shoes Belle just has to have, birthday presents, etc.

Appointment maker

Snow remover

School Volunteer

Activity Coordinator

Treasurer/Accountant

That about sums it up. My job is 16 hours long every day except for Sunday's. I sleep about 8 hours a night, but when I wake up I'm on the job until I go to bed. I know most of you out there know exactly what I am talking about. How do we women do it all? Well, when you are getting paid in love, kisses, and hugs it helps. Also, we know that if we don't do it, then it won't get done our way....which is to say the right way. So would I trade my job for a typical 9-5? Not a chance! Do I want a break every now and then? You betcha!

Cardiovascular....it's Nuclear

2008-02-21T11:08:00.009-07:00

Okay, it's not really but I like to rhyme. So...getting bored with your same old cardio routine? First off you should try my circuit routine. Because you are doing cardio inbetween sets you are getting a full cardio and strength workout at the same time. Here are some other ideas to change it up:

-Cardio Jam DVD
-Tae Bo DVD
-Play the Tickle Game (see if you can tickle your husband [or boyfriend or dog], then when he gets pissed and starts chasing you around the house you scream and run and dodge him...then the kids get involved and they try to tickle you and you try to catch and tickle them....you get the idea! The trick is in the laughing while running around....great core burner and calorie burner not to mention good parenting, and pretty funny to see you hubby get so mad)
-"4 is Not a Bore" Do 15 minutes on 4 different cardio machines at your gym for a total of one hour (bike, elliptical, treadmill, stairstepper, arc trainer, row machine)
-Body for Life 20 minute Interval Workout:
20-Minute Aerobics Solution™ — The Official Body-for-LIFE Cardio Plan
Warm up the first 2 minutes at Intensity Level 5
Minutes 2-3 move from Intensity Level 5 to 6
Minutes 4-5, 6-10 and 11-14 work your way from Intensity Level 6 to Level 9, maintain for one minute.
Minutes 15-19 work your way from Intensity Level 6 to Level 10 (High Point at Level 10), maintain for one minute.
Minute 20 cool down to Intensity Level 5 for one minute.
-Spinning class at the gym
-Kickbox class at the gym
-Leisa's (at home) Bootcamp:
*soccer taps 1 min
*jacks 1 min
*windmills 1 min
*squat thrust 1 min
*jog in place 1 min
*take a break 1 min
*shuffle tap 1 min
*lunge jump 1 min
*stair step (basic) 1 min
*squat front kick 1 min
*ski jump 1 min
-take a break 1 min-
Repeat once for 25 minutes total
-Walmart Dash: before grocery shopping take 3 laps around the inside perimeter of the store as fast as you can, when you are done shopping take your full cart around the store for 3 laps-works best with super Walmarts and Targets-also works at the mall
-Take the Stairs: find a tall building with a stairwell or track with a stadium (highschool) and run up as many floors as you can-walk down and do it again--you can also take two stairs at a time or walk up and run down--try for 20-30 minutes
-Jump Rope: probably the best cardio workout of all time--it's cheap, you can do it anywhere, and it is NOT easy--start with 5 minutes and work your way up to 15-20

There you have it. No more excuses. Get out there and get your heart rate up!

Belle is 5 years old

2008-02-19T16:46:00.004-07:00

Where does a 5 year old want to go for her birthday? To Boondocks of course!

What does a 5 year old want to do at Boondocks? Play games and win tickets and get cheap toys!

What does a 5 year old want for her birthday? Littlest Pet Shops, sugar cereal, playdoh, stuffed animals, and craft stuff.

What does a 5 year old want to eat for her birthday? Pizza, pink cookies with sprinkles, and doughnuts!

What does a 5 year old want to be when she grows up? Oh, she is already grown up and wants to be a cowgirl.

I love you Belle. You make life VERY interesting for all. We love your smile, your giggle, and your attitude. You wouldn't be our Tinkerbell without all of that. Happy Birthday Belly Bop!

Snow Storms

2008-02-15T14:06:00.006-07:00

February 13th, 2008. It was supposed to be a typical Wednesday afternoon. It wasn't. Here is my story.

At 3:00 I noticed that it had started snowing and thought that maybe I should pick up Tre from school myself instead of having him take the bus. In the back of my mind I thought of the last time it snowed and the buses couldn't make it home so we had to pick up our kids from school. But I blew off that thought and went on with my business. At 3:40 I got Belle into the car with her coat on but no shoes (she had slippers on), grabbed my coat and my phone and headed to the bus stop.

After bearly making it to the bus stop because of the snow and wind, I sat there for 20 minutes and waited. When there was no bus in site I decided to call the school to ask if they knew anything about the buses. Their phone was busy the first 10 times and when I finally got through they let me know that the kids got onto the buses and didn't know anything else. So I called the Alpine School District transportation department and asked them about Tre's bus. They put me on hold while they contacted the bus driver but couldn't get any information. They didn't know who was driving or what bus number Tre was on. We have pictures in the bus windows so the kids know what bus is theirs and I only knew the bus as the Willy Wonka bus. They told me that some of the buses were waiting out the storm due to limited visiblity and if I wanted to drive toward the school and intercept the bus then I could pick Tre up from there.

So I started driving toward the school trying not to hit anything or slide off the road and made it just out of the Traverse Mountain exit when I decided to turn around. I couldn't see anything and cars were littering the road ways because the were stuck or couldn't get any traction. I decided to head home to see if the school had left a message at the house telling me that Tre was at the school and I had to pick him up there, like the last snow day. I couldn't get through to the school or the District but when I arrived home the was a message saying that the busses turned around and were headed back to school and I could pick up my child there.

I called Jeremy to see where he was at to see if we could drive out to the school together. He was heading home from work but had been in the car for a while and was not going anywhere very fast. So I decided to make another trip back to the school on my own with Belle in the car with me. Jeremy suggested that I not take SR92 because I had told him that the road was backed up and I was afraid of not being able to see anything. I didn't want to run off the road and get stuck. I took back roads instead and though it was scary, slow, and crowded I inched my was closer to Tre's school. While driving I was talking to Jer on the phone and he was helping me stay calm and telling me which way to go. Of course I am a crying mess but I had to keep my eyes clear of tears so I could see.

Jeremy got to talk to Tre while he was on the bus. Tre memorizes Jeremys cell phone number because we know that he always has it on and charged and with him at all times. The bus driver let the kids call thier parents with her cell phone to let them know that they were okay. He didn't have any information becuase the District hadn't done anything as of yet to help them. The district just told the bus drivers to wait or try to make it back to school.

I finally arrive. It took me 2 1/2 hours to go 6 miles. I was frustrated, scared, nervous and concerned when I finally reached the school. I grabbed Belle in my arms after securing her coat and hood and made a run for the school. The 70 mph winds were blowing snow so hard it felt like ice pellets hitting your face. There was snow everywhere. I ran inside, went to the office and an aide who knows me told me Tre was in his classroom. SIGH! My nerves were calming slightly. I walked into the room but there was no Tre. Mrs. McCracken said that she hadn't seen Tre and that he was still on the bus.

Back to the office we go to find out where his bus was. There was a pit in my stomach. I knew how bad the roads were and I knew Tre was out there somewhere. Who knows what could happen. They could run off the road, they could be hit by a bigger truck, they could get stuck and freeze while waiting for help, they could be blown over by the winds. Keep in mind that I hadn't talked to or heard from Tre since about 5:00 pm. Bad thoughts just keep racing through my head. The office staff did get contact of the bus driver. She had told them that they were stuck. A snow plow and the Lehi police were trying to get there to help but hadn't made it yet. At least, they assured me, they still had heat.

What seemed like days was only a couple hours when the intercom update was that the Willy Wonka bus was unstuck and being police escourted back to school. Tre ended up staying on that bus for 4 hours by the time they got in at 7:30pm. Some of the kids were scared. Some of the kids were crying. But all of the kids on that bus were accounted for and safe now. A little ruffled and hungry, but safe. Tre, of course said it was "fun". He told me that they put a garbage can on the back row for people to use as a bathroom. The driver was calm and let the kids run around and play games while they waited. I owe my life to that bus driver. Sure she was doing her job, but she brought me my son back in one peice.

I wish the story ended there but it doesn't. There are still two buses out on the road full of children and there are still children at school whose parents haven't been able to make it. After hours of worry and wait the school gives everyone an update. One bus was stuck but the police were going to transport the children back to school in their squad cars. A couple kids at a time show up cold, tired, and hungry but not hurt. The bad news is that the last bus is really stuck and too far away for the kids to be transported back to the school so they are taken to a ward house that will be set up as a safe house. Parents can't make it to the ward house because now the roads are all closed and the weather is too bad to try to drive in it. 24 kids, a dad that met the bus while it was stuck, and the bus driver are taken to the ward house to wait out the storm.

I can't help thinking about how lonely and scared those kids are. I also can't help thinking that I was SO glad I had my family in my arms safe at the school. About 10:00pm some of parents are talking about trying to make it home with their kids. They say that Traverse Mountain is closed and SR92 is too. These people are determined and want to take back roads to get home. I talked with one mom whose 12 year old son was home alone with, no phone lines, with a one year old baby. Luckily there was an old cell phone there and she got contact with him. She waited until 9:30 for her two kids to finally make it back to the school from the stuck bus. When she left at about 11:30 pm I gave her my cell phone number and told her to call me if she makes it home okay so that I might try to get home. I never got a call.

The community really stepped up to the plate and helped with supplies. At first we had no pillows, blankets, or food. The only food was a bowl of apples, some packaged peanut butter and jelly sandwiches, and some cartons of milk. We fed the kids this for dinner and felt we may run out when Kohlers and other neighbors braved to storm to bring us food. Some even brought their own food storage in big bins. We had enough pillows for all 50 kids and 19 teachers and parents. So we were going to stay the night. I was not stupid enough to put my kids back in danger to get home. We were perfectly safe and warm and comfortable in the school and the other kids had to stay anyway since their parents couldn't make it there before the roads closed. So I decide to stay the night and help with the kids that are stuck overnight too.

I had no toothbrush, comfortable clothes, or contact stuff. The kids slept in their levis. At first we played games in the gym and watched movies in the classrooms but soon needed to get the kids to bed so they could sleep. At about midnight the last child was asleep....it was Belle. I stayed up to hear the latest on the road conditions. I ended up talking to several parents and teachers to pass the time. I wasn't going to sleep that night. My contact would stick to my eyes if I slept in them and besides, I wanted to see if the storm would pass.

If you could have fun in that situation, I did. About 12 teachers and office staff and I stayed up laughing, singing, talking, and playing in the office all night. We finally found out at 6:15 am that school would be cancelled. A calling tree was set up to let all parents know. I looked outside but the storm was still raging. After talking to Jeremy, he decides to hitch a ride with a coworker to the school since his car is awful in the snow. I didn't want to drive after last night so my prince in shining armor rescued us. We ended up taking a neighbor kid home because her mom couldn't make it out of her driveway. We also led two other cars home on back roads because SR92 was still closed and they didn't know where to go.

Tre and I will never forget the night we spent at the elementary school because of a snow storm. I am sure it will make a great story but I'd rather not ever do that again!

Duumastics....AKA Gymnastics

2008-02-09T11:31:00.000-07:00

I've waited long enough. Belle has now started gymnastics. The reason for finally signing her up? She was trying (and succeeding) to throw front flips off the family room couch. So I looked up my old stomping ground, Bailies Gymnastics, and put her in her first gymnastics class. By the way, she calls it duumnastics...so cute!

The best part of gymnastics? The new leotard!

Beam is where I first learned to jump and land of my feet instead of belly flopping onto the mats.

Not that you can see in this picture but Belle is doing the vault. Run fast, jump onto a spring board and then onto a raised mat, and jump off? Sounds like her kind of sport!

The END.

Snow, snow and more snow

2008-02-09T10:44:00.001-07:00

Well, I just had to blog about the biggest snow winter so far in my kids lives. Here are some pictures of the amounts and what we like to do in the snow.

Tre is about 4'3" and the snow is up to his ears! This was really fun to shovel.

Yes, I do all the shoveling because I love it. But after days and days of it, it kinda gets old.

Here are cute little footprints we found in the snow. If you can't tell what they are, they are two little mice walking up our walkway. We also get to see the neighbors cat prints and deer prints.

The kids like to make "arches" in the snow drifts in our backyard and then climb through them.

They also like to go down the slide and fly into the snow at the bottom and jump off the swings into the snow. They would probably stay out all day if I would let them.

HYPOCRITE

2008-02-07T14:23:00.000-07:00

I could blame it on stress, or guilt, or winter, or PMS but I'll just be flat out honest. I am a hypocrite and maybe even a fraud. I tout health and nutrition and fitness but I am not practicing what I preach. I figure the way to beat my problem is to let it all hang out. Maybe knowing that all of you know my problem and can hold me accountable then I can beat this.

I am a closet eater, a binge eater, and have an addiction to food. There I said it. It probably all started in highschool when I was competing in gymnastics. I was looked at as the healthy, strong, an athletic ball of energy bouncing down the halls. I never ate breakfast back then and never ate lunch because I was embarrassed to eat in front of anyone. Then I would head to gymnastics practice for 4+ hours 5 days a week and eat an apple on the way then stick to water during practice. When I came home at 7pm nightly my Mom would have dinner waiting for me (which was always healthy food) and I would scarf it. Then I would find anything and everything to eat after dinner to fill my (maybe emotional) empty stomach.

Well things have changed a bit. I eat breakfast daily...sometimes twice. Lunch is a peanut butter sandwich on whole wheat with sugar free jelly and natural peanut butter. Snack time is Fiber One cereal with soy milk, and dinner is lean protein, steamed vegggies, and brown rice or wheat pasta. Sounds good, huh? Not so much. If I am feeling lonely, bored, stressed, guilty, cranky, depressed or angry I revert to my old self.

Binge eating is not just stuffing your face until you feel full and then you stop. Binge eating is when you know you are full yet you don't care and you can consume up to 3000 extra calories in one sitting. Sometimes I can control it. Sometimes I don't want to control it. But all the time I feel like a total failure and hypocrite. I do still exercise daily...pretty tough workouts too. It just doesn't seem to be right. I know some of you think I am fit as a fiddle and I hate to dissapoint.

I am laying it all out there to help myself. This is no longer my little secret. You all know now. This is almost a daily struggle and happens to pop up at the worst times. I no longer want to eat when full, I no longer want to eat just because no one is looking, and I no longer want to think about food every second of every day. Acknowleging that I have a problem is step ONE. Step TWO is admitting it to family and friends (you). And the next step is to take one day at a time doing just a little better each day.

Thank you for listening. Please don't think any less of me. Letting you know is hard. I am still a self proclaimed exercise queen and "tough girl" though. I just have some issues to work on.

Hot tubbin' in the SNOW!

2008-01-25T14:23:00.001-07:00

Sometimes we get this crazy idea to jump into snow with only a swimsuit on then jump back into the hot tub. Not really smart, but kinda fun. I am sure the huge amount of fresh snow (16 inches) had something to do with our decision. If you have never tried this you haven't lived!

Tre was the craziest of all. There are no pictures because the camera wasn't fast enough but Tre was doing snow angels, belly flops, and running around and around in snow that was up to his (bare) thighs! Even Kara and I got in on the action. Of course my action was falling down the steps into the snow, but at least I did it.

Isn't winter GREAT....when you have a hot tub near?!

Your Cravings Decoded

2008-01-24T15:25:00.000-07:00

Well, some of you have been waiting for this quite patiently-and I appreciate it-since I've been a little busy lately. Let's just get to it.

Chocolate: Obviously if you need chocolate right around "that time of the month" it is due to hormone changes in the body. If you are stressed or down, chocolate can raise serotonin levels which help you feel better. Another reason for the chocolate need might be a shortage of B vitamins and/or magnesium.

What to do? Yoga or a punching bag for stress, extra B vitamin and magnesium supplements, and for doctors to figure out how to take away our menstrual cycles forever! And in the mean time a dark chocolate bar shared with a friend is a good fix.

Sugar in the form of ice cream, peanut butter cups, cereal, or other treats: A craving for carbohydrates have been linked to low serotonin and endorphin levels. Also feeling down or depressed has been linked to sugar cravings. Another reason for needing sugar is the vicious cycle sugar puts us through. Say you have a bowl of ice cream after finally getting the kids to bed for the night. You feel really great for a while but then the sugar rush takes a DIVE. What that leaves us with is a feeling of low energy or a bad mood. In order to give us that high again we crave sugar....again. Vicious cycle for sure!

What to do? Well you could give in to this cycle if it works for you. If not you could try a couple things. St. Johns Wart and B vitamins have been shown to help improve mood and serotonin levels. Another option would be to eliminate all sugar from your diet. After about 3 weeks you will no longer crave that sugar fix. During the 3 weeks is pure hell, but may be worth it. Another option is to just eliminate sugar and other high glycemic carbs after 6pm. Instead feast on protein and healthy fats to help stop the sugar craving cycle. But the best idea just may be exercise. Exercise has been shown to elevate mood and endorphins, increase serotonin levels and best of all burn calories. When that craving hits take a walk, go to the gym, or do some jumping jacks right in your kitchen. If all else fails, have the sugar and enjoy every moment of it!

Diet Coke: This one was a little tougher. Craving and needing a Diet Coke is mental for sure (you want something sweet but with no calories), but it is also a physical addiction. Sure it has no calories but your body wants those calories and when it tastes something sweet but doesn't get any energy from it, it searches for something to feed on. So, you have another Diet Coke as soon as you can. Again, another cycle. According to a 2005 report from a scientist at the University of Texas, people who drink a lot of diet pop are more likely to become overweight than people who drink sugared soda. The study tracked weight gain among 1,177 people over seven to eight years. At the beginning, none of the participants were obese. By the end of the study, the risk of becoming obese had increased by 41 percent for each can of diet soft drink subjects drank per day. For each level of consumption (less than one half can a day, one half to one can a day, one to two cans a day, or more than two cans a day), diet soft drink users had a higher risk of being overweight than people who drank regular soft drinks.

What to do? Drink the Diet Coke but try to limit to just one a day. There is still a debate about the health risks and/or benefits of diet sodas. So just use your best judgement...I trust ya.

The "I love myself (and my body) list"

2008-01-20T15:01:00.000-07:00

In preparation for Valentines Day, I give you the love list. Thanks Kara for posting it on your blog so I could copy you and encourage each and everyone of you to make a list of your own. Post it, print it, and then read it daily. These are the things you should be focusing on constantly.

1. What do you love about your body?

My arms and shoulders, my "bubble butt", the fact that I am 5'2", my big ears, and my back.

2. When did you surprise yourself with your physical strength?

Just on Saturday when I wanted to run for an hour (I haven't run for a couple weeks) and did it with no stops!

3. When were you braver than you thought you could be?

When I started Personal Training. I am not an outgoing person around strangers, so when I decided to train I knew I would be dealing with strangers. It still scares me but the more I do it, the easier it gets.

4. When did your self control blow you away?

Anytime I can resist treats in the house, treats at my Mom's house, or treats at Cristy's house. I allow treats from time to time but every other day is kinda rediculous!

5. What is your proudest moment ever?

I have a couple but the all involve my kids: The day(s) they were born, the day Tre read a cereal nutrition list in the store and found one he liked (Fruity and Cocoa Pebbles) that had 3 grams of fiber and less than 15 grams of sugar (yes, people were staring!), and the day Belle threw a front flip off the couch with no help or cohersion.

6. When was the last time you felt beautiful?

I don't know about beautiful, but I feel hot almost everyday when I work out and can see the defenition in my muscles, the sweat dripping everywhere, and the flush in my cheeks.

7. Why do you deserve to meet your goals?

I deserve to meet my goals because I am a happy, nice person. I love life for what it is. I have a wonderful family that I love to take care of. I deserve it because I love myself.

You know you live in Utah if...

2008-01-19T11:42:00.000-07:00

Thanks Maura for sending me this, it is "freakin" hilarious!

FORGET REDNECKS; THIS IS WHAT JEFF FOXWORTHY HAD TO SAY ABOUT UTAHNS!

If your local Dairy Queen is closed from September to May, you live in Utah.

If someone in a Home Depot store offers you assistance and they don't work there, you live in Utah.

If you've worn shorts and a parka at the same time, you live in Utah.

If you've had a lengthy telephone conversation with someone who dialed the wrong number, you live in Utah.

If "vacation" means going anywhere south of Salt Lake City for the weekend, you live in Utah.

If you measure distance in hours, you live in Utah.

If you know several people who have hit a deer more than once, you live in Utah.

If you have switched from "heat" to "A/C" and back again in the same day,you live in Utah.

If you install security lights on your house and garage but leave both unlocked, you live in Utah.

If you can drive 75 mph through 2 feet of snow during a raging blizzard without flinching, you live in Utah.

If you design your kid's Halloween costume to fit over a snowsuit, you live in Utah.

If the speed limit on the highway is 75 mph -- you're going 80, and everyone is still passing you, you live in Utah.

If driving is better in the winter because the potholes are filled with snow, you live in Utah.

If you know all 4 seasons: almost winter, winter, still winter, and road construction, you live in Utah.

If you find 10 degrees "a little chilly" you live in Utah.

If you actually understand these jokes and forward them to all your friends, you live in Utah

And one more from me: If you say freakin, dang, oh my heck, darnit, geez, flippin, or gosh more than once in one sentence, you live in Utah!

What couldn't you do without?

2008-01-14T09:24:00.000-07:00

Speaking of food, what couldn't you do without? Is it some form of sugary treat or chocolate? Is it red meat or dairy? Is it potato chips or popcorn? Is it soda pop? Or is it peanut butter or nuts? It can be anything you can think of. What you answer says a lot about the type of eater you are. Leave a comment and in a week or so I will let you know what all this means.

How To Look Good Naked

2008-01-06T17:17:00.000-07:00

How To Look Good Naked myLifetime.com

Have you checked out this show? I LOVE it! Take one (very sweet) gay guy add to an overweight self conscious woman and you get one of the best reality/makeover shows ever. Carson (the gay guy) teaches women how to love their own bodies without changing them. He shows them how to dress for your body type and love what you have. They also do hair, makeup, and a naked (tasteful) photo shoot. By the end of the show the woman above hadn't lost a pound but had gained self-respect, confidence, and a love for her body. She knew she was beautiful and was happy to flaut it!

If this show can convince me that overweight is beautiful, then they can convince the world. Tell everybody you know about this show. And watch it at least once. You too can be convinced that your body is gorgeous no matter what it looks like.

Quad Burner Video

2008-01-04T17:29:00.000-07:00

Some of you may have been confused by the The Quad Burner post a few weeks back. Here is a clip to give you a better idea of how it looks. Hope this helps!

Circuit/Interval Training

2008-01-02T08:22:00.000-07:00

Need something new for your 2008 workout routine? I know I do. If you are smart you didn't take time off to gain weight for the holiday's, but instead kept on truckin' and doing what you normally do. Now that things are going to slow down maybe you would like to switch things up and shock your body.

Here is a weight training and cardio circuit that I like to do three times a week. You will do two leg days and one arm day (you burn more calories doing legs because they are a bigger muscle group than arms). The weight is just enough that you can complete at least 12 reps and then really push yourself to finish 15 reps with good form. Start out with 2 sets for about 2-3 weeks then add the third set when you can. The workout should take no more than one hour including warm up, abs, and stretches.

Good luck, have fun, and let me know how it goes. If you want a printable version or have any questions on the exercises just ask and I can email it to you. Here is to a strong and sculpted year!

BW=body weight
DB=dumbbell
SB=stability ball or swiss ball

ARMS

3 min cardio warm up

BW push up
1 min cardio
BW pull up (or use upper back machine)
1 min cardio
DB lateral side raise
1 min cardio
DB incline bicep curl
1 min cardio
DB skull crusher (use one DB and while on back bring weight to forehead keeping elbows in)
1 min cardio
DB bent over row
1 min cardio

ABS:
30 bicycles
15 ball pass (on back, pass SB from feet to hands and touching ball to floor each time)
20 hanging crunches
30 back extensions on SB
60 seconds plank hold

Cardio options: jump rope, jacks, soccer taps on step, elliptical, jogging, run in place, etc.

LEGS

DB or BW quarter squat (squat all the way down, come up halfway, go back down, then up)
1 min cardio
side steps with exercise band-20 reps each leg
1 min cardio
SB hamstring curl (on back, feet on ball, lift hips and curl heels to glutes)
1 min cardio
DB or machine one leg press
1 min cardio
BW lunge jumps (fast paced, jump from right lunge into left lunge and repeat 10-12 times)
1 min cardio
DB plie squat (feet wide and at 45 degree angle, squat low and squeeze glutes on the up)
1 min cardio

ABS
30 weighted ball crunch
30 weighted back extension (on ball or machine)
15 each side oblique pulses (lay on side on elbow and feet, pulse up and down)
30 reverse curl
60 sec plank with elbows on SB

So it looks like this:
Monday-leg circuit 2-3 sets of 12-15 reps (unless otherwise noted)
Tuesday-cardio of your choice
Wednesday-arm circuit 2-3 sets of 12-15 reps (unless otherwise noted)
Thursday-cardio of your choice
Friday-leg circuit 2-3 sets of 12-15 reps (unless otherwise noted)
Saturday-cardio of your choice
Sunday-active rest (walk with family, yoga, cleaning, marathon sex;), etc.)