Managing Your Salt Intake

It's one ingredient that you don't pay attention to until you have to. Heart disease, high blood pressure, diabetes, the list goes on. It's never too early to pay attention to what you are putting in your body.

According to the 2010 Dietary Guidelines for Americans, we are supposed to take in no more than 2300 mg of salt, 1500 if you have one of the illnesses mentioned above (or others!). Did you know the average American takes in 3400 mg of sodium a day, if not more?!?!!! Whether you think it is a lot of salt or not, maintaining your salt intake, and watching your salt levels now is better than having to do it because you have developed a condition that forces you to.

So let's take some preventative steps NOW.

1. Make small changes. There's no need to leap into excluding salt from everything. Instead, decrease your amounts with small changes, such as buying reduced sodium soy sauce, or skipping the salt on your baked potato. Craving those fries from McDonald's? Order them without salt! Did you even know you could do that?!! You can!! You will be surprised at how much of a difference it makes!

2. Don't eat processed and pre-prepared foods! Processed foods are just bad for you, but they can also include half of your daily allowance for sodium, if not more!

3. Read the labels!! Did you know that some foods that try to reel you in with the big letters, screaming, "NO FAT!!" to you are often the worst culprits? These low/non fat foods add salt for flavor. Know what you are putting in your body! Still want to eat out? Ask the restaurant for their nutritional facts on their foods. Most restaurants have them, and even post them online, so you can check out what you are truly putting in your body.

4. Make your own food. I know, the task seems daunting. But you can lower your sodium (not to mention calories, fat, and carbs!) by making your favorites with fresh ingredients, right in your own kitchen!! I recently posted an Egg Roll recipe to the Facebook page, and showed the comparison in a post about how much healthier the homemade egg rolls were! Best part? The homemade version had ONE THIRD of the sodium of those that you would find in the frozen section at your local grocery store! And there are even recipes where you can omit salt all together, and add other spices to make up the difference, without getting the sodium!

These are just a few ways that you can gradually move yourself toward the levels you need. On a regular basis, I don't take in more than 1000 mg of salt. And most days, that's a high! I would say 90% of the time, by cap for sodium is at about 500-600 mg of salt a day. Amazing, right? But I make all my own meals, from scratch. No box, nothing processed, no fast foods. Everything is homemade. Small things eventually turn into big things, and before you know it, it's all habit. Tasting things that are extra salty will make you cringe instead of crave. And this is all part of being a healthier YOU. That is truly what it is all about. Make the changes now to prevent the illnesses later. I know you can do it!!

For more information on daily salt intake, and how to reduce your salt intake, check out this article from the Mayo Clinic: http://www.mayoclinic.com/health/sodium/NU00284

Walk Yourself Healthy! Join Me!!

Inspired by some activities where I am living, I devised this plan to "walk" myself to a better me. I threw in a little fun, but kept things simple. After all, the more complex you make something, the less likely you are to finish the task at hand. So here it is. My Walk Yourself Healthy Challenge!

The plan is plain and simple. By doing certain things throughout your day, you earn miles in your walk. While there are exercising activities listed on the chart, there are also other healthy choices that you can make throughout the day to help you get where you're going. You don't have to do them all! If something on the list is not something you want to do (some people don't like to count calories or log their meals), then don't do it! It's as simple as that! These are just many things that have helped me tame my portions and get on track to a healthier lifestyle.

There are a couple of things on the list that can be duplicated, and, therefore, earn you more miles. For example, if you take 8,000 steps in a day, you then earn 4 miles. Same thing goes for drinking additional glasses of water, and 30 minutes of exercising. All other items on the list can only be counted once in a day.

Here's the plan, and how to work it for you!

1. Choose your destination. It can be a place you would love to travel to, a place you have been and would love to visit again, a place across the US where a friend or family member lives. You don't have to travel around the world for your first go round! You can start off with somewhere that is a few hundred miles away instead of a few thousand. The key is to choose a destination, and keep it!

2. Go to maps.google.com, input your starting place and your ending place to see the number of miles it takes to get to your destination. Round the number up to make a rounded number (i.e., 264.23 becomes 265). This is your ONE WAY magic number. Since you will need to get yourself home, too, multiply this number by 2, and you get your ROUNDTRIP number. The roundtrip number is your goal mileage. Decide how many days you want to have to make your trip. Divide your roundtrip number by this number to find out your recommended daily mileage. Note: This number is just a recommendation! You can go over on some days and under on others, the whole point is to reach your destination and make it home safely. :)

3. Post your mileage somewhere where you can see it and keep track of it daily. I have a dry erase board on my fridge. Here's what I have written on it:

Destination:
Miles to My Destination:
Days to Reach My Destination and Come Home:
My Miles So Far:
Miles To Go:

It seems a little daunting at first, but as the numbers go up, you'll be motivated to keep at it!

4. Hop to it!! Below is the list of what earns miles. You're on the honor system here. Fudging your numbers has no effect on anyone else but you. So don't cheat yourself! Work hard to get to your goal. You will be surprised with what you are capable of!

I look forward to hearing all your success stories throughout your walk. Visit the Healthy, Fit, and Fabulous Facebook page, and share your stories with others. I will be posting some tips, tricks, and healthy recipes for you to use along the way. Check back frequently, request healthy alternatives for your favorites, or just vent. I wish you all the best of luck with your walk! If you need help, or think something would make a great addition to the list to earn mileage for, let me know!!

GOOD LUCK!!!

Unlimited Challenge - Week 4

We took a little hiatus, but hopefully you're still out there and waiting for the next chapters in our journey of self-discovery!

This week, we have another THREE chapters to read! So because of that, we are going to take 2 weeks to complete this. I know this was supposed to be a 6 week challenge, but you know, when you are trying to better yourself, it is better for you to be able to take your time reading and working through the workbooks rather than being rushed and not getting everything out of this that you can. So, two weeks for this next section.

We are reading Chapters 6, 7, and 8, and we are focusing on attitude and self-esteem! My favorite quote that I've ever heard is by an unknown person, but I love it! "Nothing is impossible. The word itself says, 'I'm Possible.'"

We are only as good as the attitude that we carry with us. If you are constantly in that state of mind where you are wondering, "Why me?" all the time, and you can't seem to pick yourself up no matter what, then guess what? You're never going to achieve the wonderful things that are out there and within your reach! Positive thinking breeds positive actions. Henry Ford had another great quote, "Whether you think you can or you can't, you're right."

So let's focus these next two weeks into cultivating positive energy and thoughts. No matter what happens, try to stay positive, and think positive things. It will work as long as you stay positive. The minute you slip back into the woe is me way of thinking, you may as well stop reading. You have to be able to believe in yourself in order for you to have the life you so rightly deserve and desire.

With that being said, let's dive in to Week 4!! When you're ready for the workbooks, head on over to our Facebook page and look under the Notes section!

Good Luck!

Wheat Flour...The Complex Carb

They say whole wheat products and brown rice are better for you, right? So you go to the store, pick up a bag of white flour and whole wheat flour, and you read the ingredients to see for yourself. Only, you find that once you are reading, that the specs are pretty much the same. So you get to wondering, if the fat, carbs, sugars, protein, etc., are the same between both bags, what makes the whole wheat flour so much better? A carb is a carb, is a carb, right? WRONG!!

Without boring you with so much science and detail, here's the bottom line. White flour breaks down immediately (simply carb) and spikes your blood sugars immediately, making your body have to work overtime to control your blood sugar. Wheat flour breaks down over a longer period of time (complex carb) keeping your blood sugar more steady allowing your body to process the sugars with more control. So while you don't see the difference between intake as far as all the stats go, your body notices a difference in how it handles things.

Let's also remember, that certain diseases, like diabetes, can't afford for your body to work overtime trying to control your blood sugar spikes. It already takes a lot of effort to keep your body stable and maneuvering most of the time, having to deal with uncontrolled spikes just tortures your body a little more, exhausting your organs in the process.

So the next time you reach for flour on the shelf, make the switch, and pick up a bag of wheat flour. It will be worth it in the long run. :)

QUICK TIP: Whole wheat flour and products are more satiating, too! Which means your body feels fuller longer after having eaten a muffin made with whole wheat flour as opposed to white flour.

CONVERSION NOTE: When swapping out whole wheat flour for white flour in your favorite recipes, remember that you cannot swap these two cup for cup! You only need 7/8 of a cup per cup of white flour called for in a recipe. So pull out your calculator and do the math for the best results!

For example: Recipe calls for 2 1/4 cups white flour. Take 2.25 divided by 8 multiplied by 7, and you get  1.96875. So instead of 2 1/4 cups of white flour, you only need 2 cups of whole wheat flour. :)

Healthy Bites Recipe Calendar!

Healthy, Fit, and Fabulous is partnering with Coree Casinger Photography in making a Healthy Bites calendar featuring 12 DELICIOUSLY healthy recipes. I am very proud of being able to take my favorite recipes and turn them into healthier and tastier versions. So this month I am running a contest!

All you have to do is go to our Facebook page (Click HERE!) and upload a picture of your favorite recipe, and tell me what it is. There's no need to write out the entire recipe! I will notify the winner via a message and get the recipe that way. The recipe doesn't have to be healthy! In fact, I encourage you to put up a picture of your favorite meals that are a bit heavy on the calories, so I can show you how to make YOUR favorite recipes healthier, too! You can post as many pictures as you want! What does the winner get?

One winner will be chosen from all the photos submitted. I will take the winner's recipe and turn it into a healthy version, all while preserving the great taste you are used to. The winner's healthy recipe will be featured as one of the recipes in our Healthy Bites calendar, and you will also receive a FREE copy of the calendar!

So what are you waiting for? Scoot on over and start posting away!!

Unlimited Challenge - Week 3

We are finally there! How did you do for our extended week 2? Are you learning more about yourself and what makes you tick? That's what we're aiming for!

Another two chapters to read this week, but it will be well worth it! We've discovered our dreams, we've fine tuned them, now we need to learn what's getting in our way to making them a reality! Chapter Four begins Step Two: Believe. We are going to learn how to be honest with ourselves in our current situation and lives as we now know it. We are going to continue to learn about ourselves, how we see ourselves, and how the choices we make affect everything else around us and in our lives. Chapter Five will help us understand how our decisions contribute to the outcome of circumstances, how to forgive ourselves and others, and how to take responsibility for where we are.

There are THREE workbooks to do this week pertaining to all that we'll read about. This is where it starts to get deep. This is where you start to begin to understand what you've been doing to stop yourself from achieving all that you want in YOUR life. Answer the questions honestly. The only one who will benefit from this is you. If you feel the need to be dishonest in your answers, or insist that everything is perfect, then put the book down, you don't need to keep reading. If you think your life is perfect, just as it is and you are not unhappy with ANY aspect of your life at all whatsoever, then you don't need this book in the first place. And if you're going to be dishonest in answering all the questions, then you're not ready to change.

Go out and be great! When you're ready to do the workbooks, head on over to the fan page on Facebook, or click HERE, and look under the "Notes" section on the left side of the page.

By the way....How did your vision board turn out? I've been having some difficulty finding images that I want to use and struggling with the design of my board. I know we were supposed to have these done by the end of Week Two, but really, your dreams are ever changing. So let's just try to have them done as soon as possible. And when you're ready to share yours, take a picture and post it on our Facebook page!

Good luck this week! Go learn what makes you tick!! :)

Count Calories?! Pssshhh!

I know what you're thinking, why in the world would you want to add more work to losing weight?! I was there once, too. When I thought that I knew better, and knew that what I was eating was healthy enough for it to all count, and in a good way. I was sorely mistaken.

I've tried many diets. You name it, I've done it. Atkins, yep! South Beach, yep! Lean Cuisine, yep! Protein shakes, yep! Cabbage soup, yep! Now aside from those big money output diets like Weight Watchers and Nutrisystem, I've put forth a good effort to losing weight. But there are two things that I fall back to now, that I KNOW will always work......Diet and exercise.

I know, that's that last thing you want to here. Honestly, it's the last thing I want to SAY!! But here is the bottom line to all those other fad diets. You may lose the weight right away, but once you are done losing the weight and you jump off that bandwagon, unless you have taught yourself the correct way to eat, you WILL gain it all back. No ifs, ands, or buts! Well, bigger butts, yes. :)

See, that's the thing. Those diets don't teach you HOW to eat, they merely tell you, or pre-portion for you, WHAT to eat. They don't explain to you the help that fiber is to a diet, or how to accurately count calories. Instead, they give you lists of foods to eat and not eat, and you are counting that company's system of points instead of calories. When all is said and done, and you regain some of that lost weight, you will either return to that diet or try a new one. Ever wonder why some diet plans have "Lifetime" memberships? That would be why. :)

In order to EFFICIENTLY lose the weight you want, it will take time, planning, patience, experiment, and EFFORT! It takes time to plan your meals and exercise, patience to stick with the program, experimentation for when you plateau or when your body doesn't react to a diet like it used to, and EFFORT at ALL STAGES of your routine.

That's where calorie counting comes in to play. We all know the basics of calories in, calories out. Basically, you need to burn more calories than you take in in order to lose weight. 3500 calories is equivalent to 1 lb. So if you want to lose 2 lbs a week, your exercise needs to burn at least 7000 calories a week, or 1,000 a day. Plain and simple, right? But that won't work if your body only needs 2,000 to run on a day to day basis, and you're taking in 3,000 calories a day. See? Because then, if you're taking in 3,000 a day, and you're burning off 1,000 a day, you are right back down to that 2,000 that your body needs to stay at the weight you are. Yes, it takes some math to figure out all the numbers, but it's not that hard anymore!

Some of my friends have been using this site for a while. I decided to check it out for myself. The site is My Fitness Pal (www.MyFitnessPal.com). It does the math for you when you set up your profile, so it tells you, based off the information you put in, how many calories a day you need to eat and burn to lose weight at the rate that you would like to. By the way, the recommended rate is 2 lbs. per week. Keep that in mind! ;)

You then input everything you eat throughout the day and what kind of exercise you've done and for how long. Now, I have tried MANY calorie counting sites. And trust me when I say, NONE compare to this site! Their index of foods was simply amazing in and of itself! There was not one food that I typed into the search box that didn't come up with a result. And being a Military wife, sometimes the brands we get are not the popular ones. But even this site had those things in there. Rest assured, though, should something you type in NOT be in their database, you can input the item in, and it then becomes a part of their database for all their users to find. Amazing, right? That's just the half of it!

Most sites will have some sort of exercise tracker that lists certain exercises, and tells you how many calories you've burned for however long you did that exercise. But most sites don't take your weight into account for calories burned. This site does!! AND their list of activities is so long! I found things from Table Tennis (Ping Pong!), to Yoga, to Cleaning, to Cooking, to Walking your dog! It was a fabulous array of activity, and the best I've seen yet!

Oh! This is my FAVORITE part! As a person who prefers to make her meals from scratch, and with as organic ingredients as possible, I end up having to do the math for all the ingredients to figure out how many calories, fat, carbs, etc. are in my meals. NO MORE!!! This site has a "My Recipe" section, where you list how many people that recipe serves, and then you add your ingredients to the list for the recipe using things from their database, and VOILA!! Your recipe is complete! All the ingredients are added together to tell you all the nutritional information for your homemade meal! HOW COOL IS THAT?!?!!!

I am sure that is just the tip of the iceberg, and I'm sure that I will discover many more wonderful things about this site along the way! But let me encourage you to go over, sign up for their free account, and get yourself started. This site literally makes it easy to count your calories, and keep your log. And I assure you, after tracking your calories for ONE day, you will see how much you really know about the foods you are putting in your body. Oh, did I mention that they have a FREE App that you can download to your mobile devices making it that much easier to stick with it? Yeah, check that out, too! :)

Diet and exercise is the slowest way to lose weight. That's because it's the healthiest way. Losing weight too quickly is unsafe for your body, and yo-yo dieting is just as bad. Deprivation diets only work for as long as you're willing to deprive yourself of the things your body needs to run every day. Learn to eat right, get out and be active, and you will find that the payoff is much better.

Head on over to My Fitness Pal to sign up for your FREE account and get started on your fabulous journey!

Unlimited Challenge

Some friends of mine only recently got their book in the mail. So to afford everyone an opportunity to catch up and fully participate in the workbooks and activities from Week 2, we are going to delay the start of Week 3 until Monday, August 22, 2011. Hopefully this extra week allows everyone to catch up and be on the same page starting next week. :)

Unlimited Challenge - Week 2

So how did you do with week one? Did you find out more about what you truly want from YOUR life? Do you have your list of goals and dreams written down somewhere? GOOD!!

Week One was just meant to be an eye opener. Something to help you realize that your dreams that you keep bottled inside are dreams worth pursuing if they are truly a dream of yours. The questions you answered in the workbook should have led you to some self discovery about who you are, and what you want from your life. It should have sparked interests that maybe you haven't touched on in a while, or perhaps you found some new found passion for something you would love to try. Whatever got your juices flowing in Week One, let's keep them going!

Week Two is going to push you just a little further into presenting your dreams as concepts for your life, a blueprint if you will. You are going to learn that with every dream, in order to make it a reality, you need to have a deep seeded passion for that dream, and you need to have faith. Faith in yourself, and faith in your dream. Without the two together, your dreams will never be. But luckily, you are here, and we will discover this week how to build off your passions, and how to plant faith in all you do. So let's get started!

For Week Two, you need to read through chapters 2 AND 3. When you're ready to get started on this week's workbook, head on over to the fan page on Facebook and complete the workbook. You can do this by clicking HERE.

Good luck with Week Two! I hope you continue your path to self discovery, and that you unleash your dreams this week!!

Unlimited Challenge - Week 1

So you've bought your book (and if you haven't, you can go HERE to get it!), and you're ready to make some changes to your life. For once, I'm not talking about losing weight or eating healthy. Although it is more than okay to have those as the things you would like to focus on for this challenge, it isn't necessary.

For this 6 week challenge, we will be looking inward at your deepest, darkest desires of the heart. What do you really want from life? Many of us focus so much on having that ideal body, that we forget about other aspects of living. So that is our focus for this week. Here is an excerpt from Jillian about this week's challenge:

"Welcome to the Unlimited "Write Your New Story" Challenge! Like all big journeys in life, it all starts with a single step. congrats on taking that step by getting Unlimites, joining this bookclub, and participating in this challenge. The first step of the book is "Imagine" and that's your first assignment. I want you to start deciding what you want out of life. We all have dreams for a reason. Have you tuned some of those so-called "impractical" dreams out? It's time to start listening in. So grab some paper and some colorful markers (Hey, why not make this fun?) and open the book up to Chapter One: Identify Your Passion. If you've already gotten a head start on the book, --GREAT! Since we never stop learning and growing, you can always revisit chapters to see if you've shifted focus or taken on some new passions. Take notes as you go through the different sections, highlight, dog-ear pages--whatever you need to do--and when you reach the end of the chapter, check out the Working It Out Workbook: Discover Who You Are. In short, I want you to focus on dreaming this week. And not just daydreaming (although that's a lot of fun and VERY helpful)...real, honest-to-goodness, if-money-wasn't-an-issue dreaming about what you want to be when you grow up."

Now if that didn't gear you up, I'm just not sure what will! When you're ready for the workbook, head on over to the Healthy, Fit, and Fabulous page on Facebook, and check out the Notes.

This is going to be a FANTABULOUS 6 weeks! I cannot wait to get started! I am glad you are along for the ride, and I hope you get a lot out of this challenge. I look forward to reading about your progress, and what you learn about yourself! And should you need any more encouragement leading in to this week, here's a song to help you along....

WATCH THIS MUSIC VIDEO!

Good Luck this week!

Unlimited Challenge

On August 1st, I will be beginning the Jillian Michaels Unlimited challenge. Basically, it's like an ultimate book club, where as you read through the book, you answer questions that lead to self discovery of oneself, which will ultimately help you become the person you want to be, or to better yourself in ways you never thought possible.

Many of you are familiar with the plethora of Jillian Michaels books and DVDs that are geared toward weight loss and exercise regimens. This book, Unlimited, is not geared toward either of those things. Instead, the book focuses on you breaking free from bad habits that hold you back from reaching your goal, WHATEVER that goal may be! If you want to be healthier, more active, debt free, financially stable, purchase your own home, buy a new car with cash, go back to school for something you always wanted to be, or start a project you've always dreamt of doing, it doesn't matter! That is what this book is about! Helping you break through the barriers to YOUR dreams, no matter what YOUR dreams are!

I had the opportunity to read the first ten pages before the book was even on the shelves April 5, 2011. I was so moved with the first ten pages, that I was thoroughly upset that I couldn't get the book right then and there. I was so moved that I PRE-ordered the book! I NEVER pre-order books! Having been a member of Jillian Michaels' online workout program, this challenge was posted on her blog. It is a 6 week challenge, and you read through the book and then answer questions to help you understand where your barriers are, and how you can knock them down. I have all the challenge info, and I have the book. And whether I get more people involved in this challenge with me or not, I WILL be doing this challenge starting August 1st.

I would love all the company I can get in this challenge. I believe in changing for the better, and in changing for yourself, not others. So if you are ready to see and make changes in your life, regardless of where you think you need to make changes, then pick up the book at your local bookstore by August 1st, and join me in this Unlimited challenge!

~ You are only limited by your experience and the thoughts inside your head ~ David Spindler

Live Life

We live life so quickly, and, oftentimes, with so many things we are trying to do at once. We feel like we have to look a certain way, act a certain way, wear certain clothes, and have certain things. We constantly compare ourselves to others, even if it is in little insignificant matters. We are a society built on judging and telling others how they should act and what they should be. How fat is too fat, how thin is too thin, where is the happy medium.....All questions asked on a daily basis by the majority of this country.

We sometimes base our portrayal of what is "perfect" on the Hollywood images that are splashed through pages of a magazine, or on the tv, or on the movie screen. We forget that we are each individuals, with our own path, our own goals, our own desires, and our own dreams. Life is not meant to be filled with working so much that you forget to live a little. It is not meant to have so many rules on the path to happiness for each of us. Life is meant to be enjoyed. Like a child running through water spraying from a fire hydrant. Or slip n' sliding in the backyard. Those moments as a child, where we are free from inhibitions and live solely in that moment are oftentimes lost as we get older. When in all actuality, those moments should be embraced even more as adults, and those moments should be more bold and carefree. But we think as adults we aren't allowed to have fun and feel free. There's society, telling us what is right and wrong again!

Listen to this song. Take it all in. Listen to it again. And then, this next week, let your inhibitions go! Embrace life and live each day to the fullest. My favorite line from this song is this:

"We've been conditioned to not make mistakes, BUT I CAN'T LIVE THAT WAY."

And we shouldn't. Mistakes are life lessons. Make them once, learn from them, and move on. Don't gnaw on your "mistakes" and regret having done whatever it was. Whether it was eating dessert one night, or enjoying that steak and lobster at the wedding reception. Indulge every now and then. Have your goals, but don't forget to live life. That's what it's here for, right? To live!!

Listen to this song!

Now go enjoy your week!!!

Work It....Own It.....Day 15-17

Monday was actually my 33rd birthday. And though I woke up at a leisurely time (10:30 am!!), I still had my breakfast, let it settle, and then did a workout. I know, I'm crazy!!! My birthday should have been a given at NOT working out. But when I sat contemplating on all the reasons NOT to work out, the one reason I had FOR working out was greater......I WANT TO LOSE WEIGHT!!! So I put in my Jillian Michaels 30 Day Shred and started the Level 3 workout. I remember LOVING the Level 3 workout before, but on this day, it was really kicking my butt! Which, of course, is a good thing, but still! I was out of breath, aching, and dripping with sweat by the time I got done with this workout! I felt the impact of this workout in the days to follow, which was a mere reminder that everything I am doing is working. :)

Tuesday brought forth my circuit workouts with Jillian. I got a great upper body workout, mainly targeting my arms. I worked my way toward completing one of the missions in the JM Fitness Ultimatum 2011 on the Wii, and despite my several attempts to make it all the way to the end of the mission, when you fail to do an exercise properly, it automatically quits the mission on you. There is a time limit on how long and how many tries you get to do an exercise correctly. There were a couple of exercises thrown in the mission that I had never done before, and despite the step-by-step instructions in the "Help" section of the game, I apparently was still not doing them right. So I got about 8:30-9:00 minutes in to the mission twice, and failed out automatically twice. At that point, my arms were so exhausted, that I decided to go in to the individual exercises and do reps on the two exercises I was having difficulty with. Let's just say, after doing the reps on the individual exercises, I'm pretty confident that I will kick booty on the next go round with the missions. :)

Wednesday was a rest day, and a very welcome one at that. My body was still a little sore from the rigorous workouts from the two previous days, and I had a lot to do since it was my husband's birthday. However, I did still complete my 25/25 Challenge, and have successfully kept up with that for every day of June. And, having done an arm routine Tuesday, and having done the 25/25 Challenge, after looking in the mirror, I noticed a difference in my arms. They are more tone all over, but the jiggly underarm is making it's transformation into a solid mass of muscle. :D I couldn't be happier about that!

Still noticing a difference in the mirror, and I am actually finding myself strut around more confidently than ever before. I know this is working, and that all I am doing is paying off. I've got 7 more pounds that I want to lose before we leave on vacation on July 1st, and at this rate, I really think I'm going to make it! So get out there and get your butts moving! Something is always better than nothing!!

Good luck in your workouts and healthy diets! Remember, losing weight is not merely losing weight. In order to keep the weight off, you must change your lifestyle and teach yourself how to balance eating and exercise in an efficient manner. You can SOO do this!! :)

Work It....Own It.....Day 11-14

Well, this week was another good one for me! Thursday brought forth a challenge for me in upping my degree of difficulty in my Biggest Loser Challenge game for the Wii. From Low intensity to Moderate, which extended my workouts from 20 minutes to 30. So now, I do 30 minutes of circuits, 30 minutes in whatever for the Biggest Loser Challenge, and then an optional 20 minutes Yoga. Before, I did three workouts, and they equaled about 1 hour 10 minutes. But with the more intense workout being 30 minutes, I do not have to supplement my two workouts anymore, unless, of course, I want to. :)

Friday brought upon me a rest day. Since I skipped my rest day on Wednesday to get more working out in before my weigh in on Friday morning, I opted to move Wednesday's rest day to Friday. Which I very much needed after my million squats throughout the week! Saturday was a cardio day, and walking was the word! I needed something a little less intense than biking, rowing, or some other sort of cardio. Sunday brought another rest day, which was fine since I was not particularly feeling too well over the weekend.

My 25/25 Challenge was a success, and I completed 25 Push Ups and 25 Sit Ups/Crunches every single day this week. I actually enjoyed this exercise so much, that I am going to make it a monthly challenge to see if I can do 25 Push Ups and 25 Sit Ups/Crunches for every day in June. I really felt a difference in my arms, and my core muscles are more taught this week having done this challenge. I really think this will make a difference in my arm strength, and help my core muscles to tighten up more so when all the fat that surrounds my abs are gone, I will have a nice tummy to show for all my hard work! :)

My weigh in this week was another success! 1.3 lbs down, 1 inch from the waist, and 1/2 inch from the hips. I'LL TAKE IT!!! That brings me to a total of 2.8 lbs lost in the past two weeks. I am so thrilled for my progress! I took a look in the mirror in passing today, and I was shocked at what I saw staring back at me! I could see my waist! I could see the fat melting away! It was unbelievable! I know that I will make it this time around, and I know that I'm going to finally be at the size I would like to be at when this is all said and done. Perseverance is key! Stick with it!!

Make achievable goals. I have learned the hard way that if I set my sights too high, whenever I fall even the slightest bit short, I am disappointed with myself. So I set reasonable goals. I had a goal for January of this year, to lose 5 lbs. That's not unreasonable, right? I did so good that I surpassed that goal with 7 lbs. lost in January! So I keep my goals small, and I don't put the deadline so far in to the future that I cannot see it! Do a month at a time, a week at a time, a day at a time, whatever works for you. But just as our eyes are often bigger than our appetites, don't make your eyes strain so hard to see your goal that it virtually becomes unachievable. Be reasonable with your goal setting and time lines. You CAN do this!!!

Good luck this week! Keep at it! And know you've got a fan in me!! :)

Work It....Own It.....Days 7-10

I decided that I'm only going to update this twice a week. I've been pretty busy lately, and by the time I get to writing at the end of the night, I'm just exhausted. Not to mention, that posting a daily workout journal can be a bit much for some to read, and by the end of the first week, many are probably wondering when the heck I'm going to stop. So we'll see how it goes for the next couple of weeks like this, and then I'll take it from there. :)

This week, not only am I doing my 25/25 Challenge, I've upgraded my workouts. I am now doing two workouts (on most days that is!), and then trying to get in a little Yoga as well. The Yoga really helps with my back, and just my overall body. Some nice stretches to stretch my muscles, and really clear my mind. Not to mention, Yoga helps with my balance, which is something that has gone down hill since I haven't been exercising as much. My workouts never exceed 45 minutes, but most of them are only 30 minutes long. However, when you're doing Jillian Michaels 30 Day Shred as one of your workouts, and then perhaps the Biggest Loser Challenge for Wii as the other workout, you're getting a pretty full workout!

Sunday was a rest day, or was supposed to be, so I only did Yoga that day, just to keep me limber and focused. Monday was the circuits from hell day! I swear I did so many squats, I could have squat around the globe and back! Needless to say, my legs that day were pretty much the consistency of jello, and every squat since has hurt like a.....well, it hurt!! Tuesday wasn't so bad, a little circuit training via Jillian, and then two sessions of Yoga. Wednesday, which was supposed to be another "rest" day, was, in fact, not. But that was my choice. I decided to work it because I feel lazy on my "rest" days. I know that the body needs time to heal from the working out, and I fully get that. But I feel like I've been on my groove this past week, and I just hate the slow days where I'm thrown off my rhythm a little. So I did more Yoga, and some challenges on my Biggest Loser for Wii.

Just to keep you up-to-date on the different things that I am doing for my various exercises, here's the breakdown:

Jillian Michaels 30 Day Shred DVD - Three levels of circuit workouts by JM, with Level 3 being the biggest variety of exercises and the most difficult in degree.

Jillian Michaels Fitness Ultimatum 2011 Wii - This actually is compiled of JM circuits, just made in to a game where you are fighting villains and crime in different challenges once you've worked out enough to participate in those. I have yet to do a challenge, or as she calls them "missions," because I have only had time to complete the workout and move on with my day. One of these days, I will try it!

The Biggest Loser Challenge Wii - Between Bob and Jillian, you are worked to the EXTREME!!! Not to mention the weekly weigh ins, and the weekly challenges as well. Each weekly challenge put you up against former Biggest Loser contestants in challenges that they participated in. Of course, you are only doing the physical challenges that were done on the shows, but still, they are difficult and in order to improve your weekly score, you have to do well.

Vacation Beach Isle Wii - I know, sounds like a slackers workout, right? I thought so, too. And while, yes, many of the activities do not require that much motion, 90% of the games focus on balance and stability, and the ever important hand-eye coordination. So these are kind of like mental-to-physical activities, and more done as a third workout during a day, or on my rest days so I still get a little movement and action. However, let's not be to quick to pass this one off. The Hula Dancing and Fire Dancing are quite involved, and the higher your degree of difficulty, the more you definitely feel the burn. Let's just say, I'm Hawaiian, and MY hips and obliques hurt after five rounds of hula dancing!!

Boot Camp Wii - Yep, seems like a silly game, right? My husband and I actually got this one just for fun. But after the first time of playing, we were so physically exhausted! The activities range from shooting things out of the sky to peeling potatoes, every job that would be done by a soldier at boot camp! The main thing that keeps this game up there with a workout status is that the motions that you have to do to complete an activity are so involved, that you literally are aching by the time you are done with ONE activity, let alone a whole chain of activities. It may not be a "Booty" Boot Camp, but it is a boot camp nonetheless!

Wii Fit Plus - Yes, Wii Fit Plus has a variety of exercises that can keep you going. I just find that the time between each exercise keeps me from having a constant high heart rate that is required in a good workout. I, therefore, keep this one around purely for "extra" little workouts throughout the week, and on my two rest days.

So far, that is all I'm working with. Along with my membership to Jillian Michaels online program which gives me circuits to complete. But, honestly, you can get that information from a number of her books, and all the exercises that she showcases in her online program are featured in her "Winning by Losing" book, and in her DVD's and Wii game, Jillian Michaels Fitness Ultimatum 2011. So you could save yourself a membership fee, and just go stock up on her books and DVD's and save yourself money in the long run. :)

Today was the first day that I looked in the mirror and physically SAW a difference in how I look. I have noticed a difference in how I feel, but that is secondary to if I actually see a difference when I look in the mirror. Let me just say, that when I looked in the mirror, and noticed a layer of fat missing from my body, I was practically in tears. It pays to do the workouts. It pays to watch your portions. It pays to do the work.

Good luck on your workouts, and keep moving! Even if you're only walking everyday, keep it up! Something is better than nothing, and you will eventually see a new you standing in front of your mirror!

Work It....Own It.....Day 7

Yep, another day has fallen behind me. Yesterday, according to my JM workout routine, was a rest day. I can do cardio for "extra workout credit" but let's be honest. How many of us, who work out every day, are really wanting to do "extra" credit workouts? Yesterday, I can honestly say, that was NOT me!! LOL!

But, in taking part in my 25/25 Challenge, I DID do my 25 push ups, inclined against my wall, and my 25 crunches. My lower back was hurting too much to try and do the full sit up, so I figured crunches would suffice to start. I hope to be able to move up to doing actual sit ups, if only for the sake of being able to say that after 15 years, I can finally do them. :)

Life is a battle of some sort at every moment. Choose your battles wisely, and with knowledge of how to win, with realistic goals, and a plan to achieve said goals. With that kind of mindset, there's no way you can lose! So, as my good friend Charlie Sheen has said, "Let's all be Winners!" :D

Keep the stride, steady your pace, and eventually you WILL win!!!

For a recap of previous days workout stories, visit us on Facebook HERE.

Work It....Own It.....

Last Monday, I started up my getting fit regimen again. I am steady on the course, and keeping people up to date on Facebook. I forgot to post those notes on here, so head on over to Facebook to see how the first week of my journey to a healthier me went! And stay tuned on the blog (or Facebook!) to watch my journey unfold!

Read last week's notes HERE.

Visit Us on Facebook!

That's right! You can now visit us on Facebook, and get the same up-to-date recipes, tips, tricks, workouts, and more! All in a more convenient place! So rush on over to Facebook, and be sure to "Like" us!!

Visit us on Facebook!!

Healthy Spaghetti

What? Healthy pasta? IMPOSSIBLE!!!

No, really, it's not. :) Here is a fantastic recipe for some healthy spaghetti. Homemade spaghetti sauce, IN A CROCK POT, whole wheat pasta, even some parmesan cheese!

Whole Wheat Spaghetti


Sauce Ingredients:

1 medium or large onion, diced
1-2 packages of mushrooms, sliced
1 medium or large green bell pepper, diced
1 large can whole stewed tomatoes, cut in chunks
1 small can tomato paste
Salt, Pepper, and Parsley to taste

Directions:

Chop up all your ingredients. Put everything except the tomato paste in the crockpot. Cook on low for 4-6 hours, or high for 2-4 hours. In the last twenty minutes of cook time, stir in a little tomato paste at a time until you have reached the desired thickness of sauce.

Cook your whole wheat spaghetti noodles, top with sauce and 2 Tbsp. of Parmesan Cheese.

Enjoy!!

Nutritional Facts:

Serving Size: 2 oz. Whole Wheat Spaghetti, 1 C Sauce, 2 Tbsp. Parmesan Cheese

Calories: 323
Fat: 3g
Carbs: 59g
Fiber: 11.5g
Protein: 19g

Crunches and Push-Ups

Yep, you know them, you love them, you can't live without them. The ever popular crunch and push-up. I know what you're thinking, these are simple exercises, give me something better! But there are so many variations that you can do that will work so many different areas at the same time! And if you're not able to do the variations or more extreme exercises, these are a great place to start.

Basic crunches are done with you lying on your back, knees bent, your feet on the floor, and your hands behind your head. Many people will do crunches and put too much strain on their neck which, in turn, puts too much pressure on your spine and back. To do them correctly, don't curl in as you crunch up. Instead, pull with your chin. Act as if you are trying to get your chin to touch the ceiling. Doing so helps to keep you from pulling at your neck and keeps your upper torso more aligned. Try it! You'll notice the difference immediately!

Want something a little more intense than the basic crunch? Try one of these:

Bicycle Crunches - Lying on your back, with your hands behind your head, bend your legs to make a right angle. As you crunch up, bring your right elbow to meet your left knee. Return to start. Next, bring your left elbow to meet your right knee. Return to start. Repeat in this fashion in sets of 1 minute.

Pike Crunch - Lie on your back, with your legs straight out in front of you and your arms at your side. Exhale as you bring your legs up to a 45 degree angle, keeping your legs straight. At the same time, crunch up and extend your arms toward your feet. Return to start and repeat.

Push-ups are something where technique is constantly being criticized, and the appropriate way to perform changes from one trainer to the next. But here are some basics that you need to understand about the push-up.

Push-ups are done by lying face down on the ground with your legs together. Place your hands, palm down, out to the sides of your chest, and position them so they are directly under your elbows. With your arms straight and resting on the balls of your feet, keep your back straight as you lower your body to the ground until your arms create a 90 degree angle (right angle) at the elbows. Return to start and repeat.

Need something a little more difficult than the basic push-up? Try one of these:

Plyo Push-Ups - Performed almost in the same manner as the basic push-up with one exception. Instead of merely pushing your body back up into the start position, push yourself up with an explosive burst, lifting your hands off the floor and clapping them together before landing back in the push-up position. Repeat.

Traveling Push-Ups - Start as you would a basic push-up. Thinking of your head and arms as being at 12 o'clock, and your feet being at 6 o'clock, perform a regular push-up. When you get back to start, bring your left hand to meet your right hand, and move your body (NOT YOUR FEET!) to the 2 o'clock position. Do a push-up. Return to 12 o'clock. Do a push-up. Now, bring your right hand to meet your left hand and move your body to the 10 o'clock position. Do a push-up. Return to 12 o'clock. Repeat this pattern: 12 o'clock, 2 o'clock, 12 o'clock, 10 o'clock. Continue for a pre-determined number of reps or time limit.

Is a regular push-up too much for you to start with? It was for me, too! Try this!

Wall Push-Up - Stand approximately 2-3 feet away from a wall. With your feet together, position your hands on the wall so they are to the sides of your chest, and your hands are directly under your elbows. Putting all your weight to your arms and balls of your feet, lower yourself toward the wall until your arms make a right angle at the elbows. Return to start and repeat.

Simple exercises with different variations. Now, no matter where you go, you can always try out something new and get a different burn than just the basic crunch and push-up!