Monday, November 11, 2013

Guest Blogger gets into CrossFit

I have exciting news. All over my social circle friends of mine are getting fit. With social media I get to see all of them dive into it and share their journeys. My closest friend for college very recently got into CrossFit, something I have never tried. She has also been keeping great record of the progress she has made. In college we both were in the english program and she's a great writer so I felt like her story belonged on this blog!

So, coming soon...Jackie will be talking to us about her CrossFit journey and progress. Which is great because I have wanted to take a closer look into this type of work out.

I found our cover photo on this website http://fitting-it-all-in.com/ and really wanted to encourage you all to check it out as well. This girl's story is or overcoming an eating disorder and how she deals and continues to recover from it everyday. Since I started this blog to find a healthier way to live fit with out exercising for hours a day or crash dieting, I found this blog especially inspiring. The struggle with out bodies is always different for everyone but we can always find strength in other people's journeys.

Enjoy! And keep an eye out for our guest blogger coming soon!

What "They" Will Not Eat

Following up on the funny, last, blog post I wanted to put this out there. I read this because I really do like to know what insiders of the industry feel about their own products. I have also heard that microwave popcorn is really bad for you. I almost had some for a snack tonight but then thought otherwise after reading this.

Here is the Link to the site with the original article. I have said this before, but they have really great articles.
http://www.realfarmacy.com/8-foods-even-the-experts-wont-eat/

Take a look at what industry insiders look at when choosing their groceries.

The Healthy Eaters Battle

I read this article one a website that I found after reading about that invisible hemet. [see previous post]. I really found this hilarious. I laughed out loud at some parts because it just seemed to hit the right points for me. I feel for this person because I am them.

Just poking a little fun at how worked up I get about everything I read. The struggle to decipher what we read and take into our own lives is ongoing. I find that learning constantly changes my mind and grows what I eat and what I'm willing to try.

The website where is found the article is this...

http://www.realfarmacy.com/the-terrible-tragedy-of-the-healthy-eater/

Biking, and the New Helmet

http://www.realfarmacy.com/if-you-havent-heard-of-the-invisible-bike-helmet-yet-check-this-out/

Seeing everyone on the fitness blogs with the option to bike everywhere is often a point of envy for me. I would love to be able to bike all over the place. Unfortunately there are so many things standing in my way.
1. I don't own a bike.
2. I live in a region that snows about 7-8 months a year.
3. They don't do a good job plowing side walks or the shoulder of the roads.
4. The sidewalks are so uneven and the roads are often perilous to ride a bike on.
5. I can't make a turn on a bike with out slowing down to almost a complete stop.

However, one less excuse I will be able to use is that helmets are uncomfortable to ride in. The like I provided is to the video of this hemet. This development is truly amazing. You can read more on it all over the place but the video was neat.

I want to go on about the benefits of biking but I think I will just let you watch the video. I'll post some biking benefits later on!

On a side note, I resubscribed to all of my food and fitness magazines and feel totally excited for another year of reading and inspiration in the mail!
Take a peek.

Monday, November 4, 2013

Plate Goals

While scrolling www.onemedical.com I came upon a blog post where they broke down a plate of someone who was both a meat eater and not cutting carbs. I really enjoy this diagram because it really puts into prospective how backwards I would like to align my own plate. It would be half pasta and other two quarters would be lean white meat. I would laugh out loud if it was a joke.

The best part of this plate is that exactly half if veggies which is easier for me to keep in mind when putting a dinner together. I know that half of my meal needs to be green or some veggie variety. I of course, like you have probably read, have been struggling to love veggies. So this is my new goal. Instead of just fitting veggies in, I will be making them half of every meal. That's a lofty goal. Of course I don't know if that's going to be accomplished right away, but the best way to reach a goal is to set on and start trying for it.

So here's to a half plate of veggies. Every meal. And by every meal I mean lunch and dinner. I will be having fruit for breakfast instead of veggies. In my opinion, veggies have no place at my breakfast table. Mornings are hard enough to stomach already. Ha. But, if anyone has any delicious recipes for veggies at breakfast, feel free to share them!

Saturday, October 19, 2013

Quick Yoga for those Who don't "yoga"

Some of the most calm people I know practice yoga. I am not always calm. In fact, sometimes I'm very high strung. But I do love a good yoga session to push my workouts a different way. I do not, however, practice every morning or even on a regular basis.

I don't have to even research the benefits of yoga to know that it makes me feel good. It makes the people who do it on a regular basis feel good. I found this quick yoga sequence that I have been trying in the morning a few times a week. It only takes about ten minutes. I hold 1, 7, and 8 for a full minute. I hold 2, 3, 4, 5, 6 for 30 seconds and then switch to the other side for 30 seconds.

I feel stretched. Mentally and physically. After doing them for a few times they were easier to hold. Also, I found doing them in my bathroom right before I shower in bare feet was easiest because of the tile.

After reading an article about how some very popular habits of successful people include peaceful meditation and exercise in the morning I thought, why no spend some time mediating? Well sitting quietly on my bed mediating only led to me quietly sleeping again. So I used my mediating time to do yoga. It's funny how quickly it clears your mind. It's a nice ten minute break in the morning. Try it if you like!

Wednesday, October 16, 2013

Workouts Feel Like...

Sometimes when I get into a week and I'm struggling to go to the gym, this is what I feel like. Haha. And that's alright. I have to force myself to go and sometimes just let myself do what I want at the gym without following a schedule. It feels good just to be there. Just not laying on the mat. That does not count as yoga if I do it for the entire hour.

Enjoy the gym this week!

Thursday, October 3, 2013

Pill Advertising

I just though this was interesting! I always see on the news, or through rather reputable sites, that there is a new diet pill out there that helps curb appetite or burns fat. Not that I'm an immediate skeptic of everything, but I do like to read and see reviews. It was funny that the last two big deal diet pills, ones that were featured on talk shows and in magazines, were so similar. The product themselves were not identical. BUT! The "honest" review seems just a little too familiar. Take a look at the "My Results" portion at the bottom. This supposed writer tried it and has this to say...

Diet pill one: http://perfectwomanshealth.com/

Diet pill two: http://www.thehealthscoop.net/

Funny how they sound the same. With a different words, this persons diary of weight loss looks just like the last persons for a totally different product. Just another reason to be weary of diet pills and such. Doesn't seem like anyone who's "reviewing" these is even real!

Middle of the Squat Challenge

Here we are half way through the squat challenge. First we have the anatomy of a squat. Just so you can see what you are working here. Great bunch of muscles right? Plus, we are doing this for our back side, so what better way to target them.

Second, heres Linda Durbesson with some squat inspiration. I have to say I love that you can see an insane difference. She runs a fitness program at www.lindadurbesson.com. [That link doesn't work currently but you can find her on your tube still] Which is also where this photo is from. This is the kind of change I'm hoping to see in my own backside! So now that you know what muscles you are working with, get to it.

Don't feel like you are the only one struggling through theses. If you need inspiration, pintrest is a great place to look up squat inspiration. So many butt pictures. So worth squatting for!

Some adjustments that I ended up making are that instead of doing 150-200 squats, I do less squats and use hand weights. My knees tend to hurt after 100 squats so doing less with more eight to ten lb weights.

Wednesday, September 18, 2013

What the Heck is a Burpee?

I keep hearing about burpees. How good they are, how much they burn, how they are a full body workout. So I had to research them. It looks amazing but of course challenging. No challenge, no change.

So here's to me trying a burpees. If you'd like to try one this video was great for showing you how to do one correctly.

Also, after trying a burpee, or three, I realize that these are intense and I can see why they are so popular. I also hate them. So, they won't be in my everyday work outs, but they sure do shake things up!

30 Day Buns, Guns and Abs Challenge Day 1

Yea. It's day one. I will say it was a great start to the 30 day challenge. It was also my leg day at the gym. But I skipped lunges at the end and did the 50 squats for the challenge instead. My legs were shaking at the end of it. In fact, it felt a lot like the first few times I really started weight training my legs. It hurt to walk up stairs. I'm almost positive that's what tonight started to feel like and what tomorrow will bring.

Either way! I'm totally pumped. Plus, it helps that I have a photo that was taken just a few weeks ago and I didn't know it was being taken so I was not sucking in with a bathing suit on. I can see the real shape of my body. I will be using that as my before picture to see how this challenge shapes me at the end! I'll update every few days and keep you posted to see how it is going.

Oh and I did five real pushups! Real ones. Not modified. Not impressive to some, but for me that is huge!

I hope that you find a challenge to rock!

Tuesday, September 17, 2013

Truths About Weightloss

Wanted to share this article about some weight loss truths. I really feel the one about over estimating how many calories I burn and underestimating how many I eat.

This article even more importantly talks about how many people underestimate the impact diet has on weight loss even when working out. The other great issue they address is that working out is good, but living at Fit Lifestyle must accompany it as well.

http://www.webmd.com/fitness-exercise/features/exercise-and-weight-loss-five-truths

30 Day New Fit Body Challenge

This is the 30 day challenge I start tomorrow! I picked this one because me and my roommate did the 30 day squat challenge but did not finish it all the way through. I also want to incorporate doing pushups because I tried to do these in my room the other day and want to be able to do more!

This time no quitting. I was thrown off a lot of times because I would do leg day and then not feel like I should be squatting that much after. This time with this combination I will be skipping the squats on the days that overlap my gym legs day but doing the other two challenge exercises. The same goes for chest and abs day. When they over lap on my gym day I will just do the squats. This is only once a week so I should be reaping the full benefits of this challenge still!

I'm considering this my 30 day New Fit Body Challenge because I'm coupling this with a whole month of unprocessed fresh foods and not eating out. I want to wear a belly bearing costume this year because I will be going to a place that really does halloween big. Princess Jasmine will be the costume I am trying to wear. I have never felt good with even a little bit of my stomach showing and this halloween I want to change that.

Interested in doing the challenge as well? This challenge works great for a lot of people because it requires no equipment unless you want to incorporate weights with squats. Let me know, and post and comment of how you are going to do it. I can't wait to see the results.

I Heart Fruits and Veggies

Daily Motivation!

I *heart* fruits and veggies.

Well definitely the fruits.

Working on loving the veggies.

But this picture really makes me want to eat them they are so pretty.

The real beauty of fruits and veggies are the unbelievable health benefits they offer.

Plant Sources of Protein

I don't always eat a diet with meat. Sometimes, due to the fact that I was a vegetarian for years, I do not feel like eating meet for a few weeks. I can go months with out meat but don't have to worry about protein intake because there are plenty of sources in my diet. Reducing your meat intake doesn't mean less protein.

I often have people ask my "so how are you supposed to get your protein?" Well heres a list of veggies with great protein for you to browse!

Consider this if you ever want to try a meat free fruits and veggies cleanse and worry about getting enough protein.

Get going and get it over with.

This is true. I feel like this about running...

But the truth is. I tackle it first at the gym (unless it's leg day) so that I can get it over with. I don't want to dread it all through my workouts. And so I must tell me self, the sooner I start it, the sooner it's over. I know it's good for me, so do it first and get it over with!

If you have any workouts that you don't like to do try doing them first and see if that helps you enjoy the rest of your work out. I know I used to avoid these until I was done and had to do them, but once I did them first it was a much happier work out. No need to spend the whole time dreading them.

The first Tip pictured is from a tumbler

http://fitspo-holic.tumblr.com/

And it's one girls motivational picture record to keep her going. Which is what I use this blog for! Need motivation? Try keeping pictures that motivate you all in one place.

Clean Up Your Food and Your Fridge

Here is a photo on the 7 Day fresh food challenge I tried last week. The point was to turn your otherwise processed food fridge (for me it was pizza and take out) into this beautiful picture of fresh foods. Fruits, Vegetables, and lean proteins would pile of every shelf.

So I did it. My fridge also included lean chicken and some white fish which were baked. Fresh almonds also made their way into the fridge. I packed my fridge with these things and for one week tried eating only out of my new stock. Have to admit. I did eat out several times. It was hard to stop eating out cold turkey. But that aside, I replaced about 5 or 6 meals out with food from home. And because my stock pile was all healthy, it was so easy to eat healthy.

Not, that I didn't get bored. I looked online to find new salad combinations. I actually tried baked fish on my salad. Not my favorite new food, but it was different.

This is this weeks challenge as well. Except this time, I'm going to strive to eat or bring my meals with me everyday this week and not eat out. I felt so lean and not bloated last week it was amazing. Now will I do it 100% with out fail? I don't know. I managed not to eat out at work today even though it was tempting and waited until I got home to have dinner. That was a big victory. So here's to small steps and big victories.

One thing I really got a good lesson on is that when temptations are not in front of me, I forget about them after a few minutes. I thought I wanted pizza last week so I opened the fridge and before I knew it I had forgotten about pizza and was making myself a healthy meal. And I was just as full after, without the bloat or greasy stomach. It seems easy to think "oh I just won't eat it" but I'm the kind of person that if it's there...I will reason some way to eat it.

No temptations, no problems.

Here's to another week of trying to eat healthy!

Challenge for Change

Daily Motivation.

Just a reminder that if you want your body to change you have to challenge it. The same-old same-old is what got us to what we didn't want. Challenge your workouts and your diet alike. Challenge yourself to try new workouts. Challenge yourself to have one less cheat meal. Challenge yourself to take the stairs and try a new veggie.

Good Luck!

One Woman's Rant On Not Actually Feeling Deprived

HERE IS A GREAT ARTICLE, www.getzomt.blogspot.com, on why the auther does not feel deprived and why we shouldn't either. I love how she states that her choices are her own but we all have heard this before and shes sharing her take on it. Enjoy!

Original Link: http://getzomt.blogspot.com/2013/01/how-to-stop-feeling-deprived-about-clean-eating.html

PHOTO:

dep·ri·va·tion

Noun

The damaging lack of material benefits considered to be basic necessities in a society.
The lack or denial of something considered to be a necessity.

HERE'S TO TAKING A CLOSER LOOK AT HOW WE EAT, HOW WE FEEL, AND A LITTLE BIT OF PERSPECTIVE.

Eat Less Crap

This good food guide is cute and easy to remember. And going on my refrigerator.

This comes from the website www.getzomt.blogspot.com where you can find amazing recipes for those of you who love to eat a less processed diet.

Right now my goal is to cut out processed foods and eat as many fruits, veggies, and lean proteins that I can. All the while cutting out processed foods and sugar. That is the New Fit Body lifestyle goal. Let me tell you, after years of buying packaged things, eating fresh is a challenge. This woman has an amazing list of recipes that make eating fresh foods and lean meats easy because everything she makes is delicious.

Bonus...the woman can make desserts healthy and delicious.

Here's a full list of her good food you can make...It's worth trying a few recipes.
http://getzomt.blogspot.com.au/p/get-cooking.html

So check her out. Here's an example of her take on a turkey burger...
http://getzomt.blogspot.com.au/2013/02/box-fresh-recipe-beetroot-basil-turkey-burgers.html

Also, there is the breakdown of the "less crap, more food" picture. It really is worth posting on the fridge if it helps you remember some simple eating rules.

Plus, check out in my next post her awesome rant on how not to feel deprived by eating healthy.

http://getzomt.blogspot.com.au/2013/03/eat-less-crap-eat-more-food-to-burn-fat-be-healthier.html

Daily Motivation

Daily Motivation!

This fabulous quote came from www.fitrabcities.com which is a fitness blog I follow. It's full of great food ideas, motivational quotes, and workouts that you can print out. There is a cute "Easy as Pi" workout that I love. Check it out!

Weight Loss doesn't happen overnight.

Some of use wish there was a magic button to make all the weight fall off and gain us the muscle we want. But of course there isn't one. Which is why it seems so daunting when we look at the scale after a long week of good eating choices, saying no to icecream cake, and sweaty workouts and it only says down 1 lb!

Time to break the scale. Just kidding.

It's hard to believe in the end result and keep going when progress seems so slow. Sometimes the scale doesn't even budge a whole pound. But the important things to remember is that:

1. Losing 1 - 2 lbs a week is a healthy normal rate
2. Weight gain happens over a long period of time. Getting rid of it won't happen overnight.

Here's a good article about why losing only 1 - 2 lbs a week is normal and healthy. However, some people also lose weight easier so if in the first week you lose 5 lbs, don't panic. Water weight sometimes plays a role in that. Also, if you are following safe guide lines of caloric intake and reasonably working out then that is also healthy.

It also makes sense to be patient because this is not a quick fix, changing your life for your health is a lifestyle change. Lasting results means lasting changes in your diet and exercise. Doing the things that lose you 10 lbs a month most likely will gain your 10 lbs a month back when you go off that diet. The New Fit Body lifestyle incorporates lasting changes that when those lbs you lose leave you, they stay off!

http://www.caloriesecrets.net/what-is-a-healthy-amount-of-weight-to-lose-per-week/

Sweat Everyday

Just A Little Reminder! We don't have to do the gym everyday. We shouldn't anyways, your body needs days to rest. Never forget that. But that doesn't mean you can't be active everyday and work up a little sweat. By that I mean little things every day that help us stay active and burn more calories.

Take the Stairs.

Park in the back of the Parking Lot on a nice sunny day.

Do some lawn work.

Squat while working in low areas instead of sitting.

Take a walk during a break.

Brush off a neighbors car during the winter snow. (If you get snow.)

Take every opportunity to walk where you can. (Plus it saves gas.)

Walk with a friend through the mall even if your not shopping.

Walk around the house while talking on the phone, or in the office at work.

Dance to your two favorite songs everyday back to back in the morning.

You get the idea! Remember to keep moving! That's what living a Fit Lifestyle is all about!

Wednesday, August 28, 2013

The Don'ts on Fitness Trends

I love to see new fitness gadgets as well as read the new studies on what new super food or drink will come around. It's just exciting. But, I don't always go for them and most often do not try them. I have however seen a few that are so alarming I have wanted to comment on them here and see what other people think.

After reading this article on what to watch for it seemed like something I could share as a basis of deciding how to choose what you go for if you do jump on fitness trends.

Here is the link: ENJOY!

http://www.healthline.com/health-slideshow/worst-fitness-trends?utm_source=health.yahoo.net&utm_medium=referral&utm_campaign=yahhp#1

Monday, August 26, 2013

The Lesson I Learned...It's O.K. to Indulge

I was thinking about how much I like to indulge. It used to be several times a week. Maybe 3 or 4 cheat meals. I just loved my wine and milkshakes. But, I didn't feel bad about it because I didm't want to be a fitness model so why should I stress it? I still tried to healthy, yet somewhere in the back of my head I have this irking feeling about my indulgence habit when I struggle to get abs.

After reading this article...

http://www.wellandgoodnyc.com/2013/07/08/the-secrets-of-fitness-models/#the-secrets-of-fitness-models-1

I read the interviews of these fitness models and realized that even industry professionals can indulge. I really liked their take on desserts and how they don't fell prisoner to them but instead allow themselves to balance their cheat meals with a strict diet. With very strict diet come great reward and I think that is a great way to look at it. If I'm going to indulge also need to keep to keep to my diet for the majority of the time. The snacks will then feel more rewarding and instead of feeling guilty about snacking on something super indulgent I might just feel rewarded.

It's also about moderation. Cheat meals are not a daily thing. When you indulge in something once in a while that is not a part of your normal diet, it must also be appreciated for what it is. A once in a while thing. Three to four cheap meals actually is a lot of meals per week to stray from your lifestyle. Finding things that fit in your diet that also feed your indulgent needs, like something sweet or something salty, helps to curb these cravings as well.

If I want a donut, I can once in a while. However, on a regular basis I can add a date to my smoothies and make a super sweet concoction that is loaded with good fruits to satisfy my needs.

Wednesday, August 21, 2013

Super Summer Foods

Hi! Here is a great article on foods that are great to snack on this summer. This is on a website I love anyways and wanted to share some new snack ideas with you.

http://www.acefitness.org has great articles as well as streaming free fitness workouts. Enjoy this article!

They review these snacks:
-watermelon
-pistachios
-grape tomatoes
-lemons
-sardines

http://www.acefitness.org/acefit/healthy-living-article/60/3363/snack-on-these-5-summer-superfoods/

Monday, July 22, 2013

Weight Loss Myths Debunked!

Hey all! I wanted to share this article because I have seen all of these suggestions while reading about how to correctly diet and exercise. I found sometimes reading all the different articles out there is actually more confusing and conflicting. But it's also hard not to believe everything you read. On your journey to a New Fit Body I'm sure you will come across information that makes you question why you are not trying new fad diets or tricks, but here's some reasons to look closer.

Here's a few myths that I have read and the article provides simple explanations of why they are not 100% true. Below is a link to the original article. Enjoy!

http://www.bestdietpills.com/post/6-common-myths-about-diet-and-weight-loss/

The myths that this article addresses are:

-If you eat after dinner you will gain weight (we will look into more research about this later)

-Fasting will kickstart any diet

-Low-carb diets are more successful

-Drinking water when hungry will help you lose weight

-Exercise on an empty stomach will burn more calories

-Low fat or calorie free packaged snacks help you lose weight

photo courtesy of:

http://www.bestdietpills.com/post/6-common-myths-about-diet-and-weight-loss/

Words of Wisdom

:) Amen.

Just a little background on the importance of this photo to me, as well as to the New Fit Body program. In the About Me section you can find a short history of my struggle with eating right and living a fit life. For many years of my fitness journey I ate whatever I wanted, which included at least two meals a day of fast food, and mostly processed garbage. I worked out hard a the gym and hoped that it would fix the health issues I was having as well as give me the body I dreamed of. As you can guess, it did not.

Exercising is great for you, and important. But when your body does not get the nutrients and vitamins it needs then you're still not healthy. You can burn a ton of calories but that doesn't mean your getting the things you need to rebuild your health. It takes the right foods to help your body repair itself. Working out is not a cure for what a bad diet is doing to you.

New Fit Body focuses heavily on foundations of good diet to change your life. Of course exercise is a large part of it. But, our focus is nutrition and this is one of the reasons why.

Jump into Diet and Exercise Together

Howdy! I wanted to share this article because often I hear people say how hard it is to start a diet and exercise program all at once. Sometimes they just pick one or the other. This article highlights a study where diet and exercise going hand in hand produced better results than trying to start one and then the other separately.

I say go all in. If you fail at one or the other...just keep trying again! My diet was a sore subject for me because I constantly struggled to not eat when I was feeling emotional or in need of a reward. When I fail I just start over again at the next meal. Mistakes don't negate the progress you've made. What has seemed to help me the most in my exercise routine, is when I work out I feel more obligated not to back peddle and ruin what I did earlier that day. The also goes for eating right.

Let one encourage the other! If you mess up on one then you still have the other to succeed at next. One meal is one meal. Let's never forget that. If you miss a work out, you can always do something. 50 jumping jacks can make you feel better. If you eat a donut for breakfast, you still have lunch and dinner to nourish your body with great foods. Let these things work together and encourage the other. Here is a link to the article.
http://www.exercisedaily.org/cgi-bin/details.pl?article_id=3481

Enjoy!

Different Belly Fats and Taking a Closer Look

Here is a great article on belly fat and the risks involved with having each type fat. I was very excited about this article because I was informed of a more dangerous belly fat even in people who were not overweight and started looking around for more information. Take a look!

here is the original link:

http://www.health.harvard.edu/newsletters/Harvard_Womens_Health_Watch/2010/August/taking-aim-at-belly-fat

Some interesting information in the article is the two types of fat that they look at. I never knew there was more than one. Of course this hits at home because I at one point had an expanding waist line and was staying around the same weight. Visceral fat was the culprit due to bad diet but I had no understanding of it. Of course a visit to the doctors verified my bad diet was the cause and then of course I started doing some research!

Here's a chart from the article explaining where these types of fats tend to stay.

Where's the fat?

The article also goes into the risks of visceral fat and then of course how to do a basic check on yourself. The last sections of the article explain how visceral fat can lead or contribute to other disease and the importance of shedding the fat and keeping it off. Enjoy this article!

http://www.health.harvard.edu/newsletters/Harvard_Womens_Health_Watch/2010/August/taking-aim-at-belly-fat

That's 200 CALORIES!? Well it is...all in the name of art.

While looking around the internet for interesting food art, I can across this interesting photo series. This is not any sort of eating guideline, it is just really interesting! I always joke about how much spinach you can eat before you reach a 100 calorie marker compared to the 100 calorie snack packs, which are sadly small. I like this as a reminder that those who think they must starve on a diet, are most likely eating very high caloric foods and are having to limit themselves. If you ate your broccoli, you might get really full!

http://www.artfido.com/blog/photographic-series-showing-what-200-calories-looks-like-in-different-foods/

Here are some photos from the article: