Thanks for all the wonderful birthday wishes!

I had such a great birthday weekend back home in California. I’m usually running around all over the place trying to see everyone when I go home, but this trip I decided to dedicate to my family. And what a great decision it ended up being!!! My husband and brother were both gone at a 4-day conference so it was so nice to have my parents all to myself.

Here are a few pictures from the weekend… my camera battery died so I didn’t get many pictures.

My friend made me a beautiful dolphin birthday cake!

Birthday-night out with the rents

Birthday Dinner at Woodward Ranch BBQ

My husband definitely knows me! For my birthday he got me The Wave by The FIRM. I had never seen or heard about The Wave workout, so I was very interested to see how it worked. I love all of The Firm workout DVDs so I had high hopes for this one. It came with a board, 3 DVDs, and a success guide with nutrition tips.

The workout kind of feels like step aerobics with a twist. The arched board can be used as astep or can be flipped over as a rocker. And let me tell you, the rocker works the whole body trying to balance on it.

I love this workout! I would say that I am more of a cardio girl … I hate lifting weights. This workout involves lifting weights, but it didn’t really phase me because I was moving so much while lifting. The time definitely goes by way too fast and my whole body feels it by the end of the workout. The only down fall- I’m so clumsy that one day I know that I am going to trip or fall off the board. When that day comes I will be sure to let you know.

To see the WAVE in Action, check out this short video clip-

Have you seen or tried The Wave workout?

What are some of your favorite workout DVDs?

Don’t forget to head over HERE for a chance to win the Turbo Jam Workout DVDs! Turbo Jam workouts are just as fun as The Wave!

Diving is a mental sport. As a springboard diver in college, I use to freak myself out on the boards because I would think too much into my dive… the fear of hitting the board, loosing my balance, or hitting the water at the wrong angle. A teammate of mine once said, “ Don’t think, just do.” This motto helped me push through those mental blocks and eventually led me to nationals.

These days I still look to this motto. There are days that I wake up and dread the cold, the aching muscles from the workout the day before, or just no motivation to get out of bed to workout. The holidays don’t make it any easier for those that have taken a break. It’s hard to get back into the swing of things.

I have found that the motto, “Don’t think, just do,” has helped me overcome these days. When it comes to exercise, “don’t think, just do it.” Wake up in the morning and head straight to those shoes… don’t think about the cold, how tired you are, or what needs to get done that morning. You won’t regret it!

What exercise motto do you live by?

Oh the exercise battle. . . doesn’t someone know that I am way to tired in the morning to start a fight? At night I am so motivated and excited to hit the gym in the morning and the second my alarm goes off the exercise excuses start flying.

“I’m way to tired. I better sleep in to make it through the day”

“The gym is too far away and I don’t have enough gas to get there”

“I will just go tomorrow”

“I just don’t have enough time”

I feel like I have a hat load of excuses and each morning I draw one out and use that one for the day.

For some of you it’s the excuse that you will start excising tomorrow, but tomorrow has come and gone and you are still stuck on that couch. But don’t think you are alone is the exercise excuse train… here is a list of American exercise excuses:

40% say that don’t have enough time

20% say they get enough exercise at work or home

15% say their health gets in the way of exercising

12% say it is boring

10% use their age as an excuse

9% don’t see the benefit of exercising

7% pull the tired card

It’s time that we stop losing this battle and start hitting the exercise excuses head on to overcome them and start living a healthy lifestyle. The only way to beat this battle is to reason out your excuses. Here are 6 way to beat your exercise excuses:

“I’ll just start working out tomorrow”

Oh please! We all know that means in a few months. If you say it, mean it. Set a time and day and make sure that your schedule is clear. Tell a friend and make them hold you accountable the next day. . . or even better, meet up your friend for a walk.

“I don’t have time”

… ok, but you have time to watch TV several hours a night and hangout with friends around the lunch table for an hour at work. Prioritizing is key here! Pretty sure TV shouldn’t be on your top 5 priorities of the day

If you want to get get healthy and active, you are going to have to make some changes and give up 30 minutes of your day. Turn off the TV at night and take a walk or pop in a workout video. Have an hour lunch break at work? Cut that break in half and use the last 30 minutes to go on a walk with your co-workers.

“But I don’t have a gym”

The gym isn’t the only place to workout. Go outside and enjoy nature and the beauty that it holds. Here are some fun exercise to do outside. Not to fast, think the weather won’t allow it or it’s too dark? Pop in a workout video and get to work! Here are some of my favorite workout videos less than $20.00

“I hate exercising”

Exercising doesn’t mean spending countless hours on a treadmill or bike. Find something that you enjoy doing that will increase your heart rate. Go for a walk, swim, dancing, join a recreational adult sports team.

“I’m too tired”

Being tired has been linked to a sedentary lifestyle. The best way to beat this cycle is to get up and go workout. I know I always dread putting myself out of bed but at the end of my workout I am full of energy and feel ten times better!

“I don’t get a break from the kids”

Kids exercise too you know. In fact, it’s not only a great way to let them have a good time but it’s a way to wear them out and get them ready to hit the pillow hard tonight. For those of you that have little ones, pull out the stroller and take a walk to a nearby Starbucks or grocery store.

When you find yourself jumping on the exercise excuse bus, just think through all these reasons as to why you should go workout. And remind yourself of all the major benefits of working out… weightloss, lower body fat, decreased risks of illnesses / diseases, reduce depression, and increase energy.

Power walking is underestimated a lot in the fitness world. There are so many health and weight loss benefits to walking that people don’t see. Walking is and should be right up there with swimming, biking, and running. But instead, most people think that it is a waste of time and is not effective.

Power walking gives the same healthy and weight loss benefits as running does. Not only does it increase your heart rate and is a great form of low-intensity cardio exercise for weight loss, but also comes with many healthy benefits. Walking 30 minutes a day can reduce the risk of heart disease, increase memory, bone strength, mood, and sleep.

While power walking gives such great benefits, without proper power walking technique it can become a waste. Here are 10 tips to keep in mind when power walking:

* Don’t over-stride. Keep to short, fast, steps to prevent shin splints. Roll through your step with your back foot and leg, getting a good push off.

* Make sure to get a good pair of walking shoes. This can cause all sorts of injuries to your body, especially back problems. Running shoes should be light-weight, flexible soles, and not too small. Walking shoes should be replaced every 500 miles

* Do not walk flat footed. Instead, your step should roll from heal-to-toe. This plays a huge factor in shin splints

* Arm positions can slow down your walk as well as cause your hands to swell. Keep your arms bent at 90 degrees while walking.

* Stop looking like a chicken! Most power walkers end up crossing their arms in front of them, bringing them to the center of their body. When swinging your arms keep them close to your side and bring them back and foward, as if reaching for your wallet from a back pocket on the backstroke.

* Keep your head up right. Most people look down at their feet when walking, but this can close up your airway and can cause problems in your neck, back and shoulders.

* Don’t lean forward. Think to stand up tall when power walking

* Clothing should be lose and comfortable. At night you should have some type of reflective wear or lights to make yourself aware to others

* Make sure to drink plenty of water! You should drink a glass or water 30 minute before your walk and one cup every 20 minutes during your walk.

* Don’t over-do it! Make sure to take at least one day off walking to allow your body to rest… Even the creator look a day off!

Question: Do you prefer power walking over other cardio workouts?

Sun salutations, standing poses, seated poses, inversions and backbends before relaxation… Yoga is full of moves that will make your body more flexible, increase strength, stamina, realign the spine, and bring your body into a state of relaxation.

Yoga looks completely different for each person. For one person it’s time in the morning to stretch and find a state of relaxation and peace before a hectic day, or other’s it’s for flexibility and balance, while for others it’s sweating in a 100 degree room for several hours changing positions.

From hatha yoga to bikram yoga and ashtanga yoga, these workouts are challenging yet sopeaceful and refreshing… leading to a state of internal bliss.

But can yoga replace one’s cardio workout?

This is a very controversial question.

With so many different types of yoga, each one is going to be a different answer. One hour of yoga burns approximately 200 calories. Of course with any type of exercise, the intensity of that workout is going to effect the amount of calories burned. Below is a list of yoga classes and how it compares to one hour of cardio.

* Hatha Yoga burns 175 calories, similar to a slow walk

* Ashtanga Yoga burns 300 calories, similar to a brisk walk

* Power Yoga burns 300 calories, similar to a brisk walk

* Vinyasa Yoga burns 445 calories, similar to moderate bike riding

* Bikram / Hot Yoga burns 630 calories, similar to one hour of jogging

Yoga is a great alternative workout to mix up your daily routine, but cardio is not all about calories. While you are going to burn the calories to lose weight, you won’t get the same benefits in other areas of a cardio workout. If you are wanting to lose weight, I would suggest not replacing cardio workouts all together, but incorporating yoga into your weekly workouts.

What is your your favorite Yoga Pose?

Seriously, where does time go in a day?

Doesn’t it seem the older one gets, the faster time flies by. As a child, I swear time stood still… just staring at the clock for recess. Now I am just hoping for a few minutes in my day to sit and relax. So in the hectic lives we live, how can we fit in 30 minutes to a hour of daily exercise?

The reality is, we aren’t always going to have a huge chunk of time to hit the gym! Most of us usually just skip exercising entirely. I know if I don’t have an hour to workout out, I just throw my hands up in the air and say forget about it.

It’s a great excuse, don’t you think?

Hmm, ok… maybe not!

This “all or nothing” mentality. Exercise doesn’t only come in the form of 30 minutes or an hour. Split up your workouts on your busy days. Three, 10-minute workouts have been proven to be just as beneficial as working out for 30 minutes straight.

Go for a 15-minute run in the morning. Jump rope for 10 minutes before breakfast, Use 15 minutes out of your lunch break to take a walk or climb up and down your business’s stairs. Go for a short 10 minute evening stroll or bike ride with the family.

No more excuses… Just do it!

Something is better than nothing.

Everyone has their own schedule of working out. Some workout in the morning before work, others during their lunch break in the afternoon, there are those that enjoy evening workouts after dinner.

But when is the best time of day to workout?

Like most weight-loss tips, there is no one-size fits all answer.

There are pros and cons to each time of day.

Morning workouts are great because you don’t have any distractions. You also burn more calories from fat since your carbohydrate storage is low. On the flip side, since your body has gone almost 12 hours without fuel, your workouts are prone to be less effective. . . always eat something small and light before working out!

Working out in the afternoon is beneficial because your muscle temperature peaks in the afternoon, which increases your performance. The con to working out in the afternoon is that there are so many distractions that can get in the way.

Evening workouts are great as a stress reliever from your busy day as well as improve your sleep pattern. On the other hand, after a long day at work, cleaning up the house, and making dinner, you are more opt to skip out on your workout.

Lets face it, whether you workout in the morning of the evenings, running 2 miles will burn the same amount of calories. So, the simple answer is that the best time of day to workout is any time of day that will help you become consistent in your workout routine. The best workout is determined by your availability, how you feel, and how much time you have.

Personally I love working out in the mornings. I love the feeling of the crisp morning breeze as I run and being able to to process my day before it starts.

When is your favorite time of day to workout and why?

Let’s face it, some days it’s just too hard to fit the gym into our busy schedule when trying to juggle work, family, school, and or attempting to have a social life. There are ways thought to burn calories without hitting the gym. Here are several ways to burn up to 200 calories throughout your day. The best part is that many of these can be done while spending quality time with family and friends. Pick a few to do throughout the day and you have burned off the same amount of calories you would have if you went to the gym.

* Stop avoiding the clutter of those closets or worse… the garage. Organize and get rid of clutter for 25 minutes

* Shoot some hoops for 20 minutes

* Stretch out those muscles after a hard workout for 30 minutes

* Save some energy and wash your dishes the old school way… by hand for a full week

* Video games are not for couch potatoes any more… Nintendo Wii will torch 200 calories in 55 minutes

* Tired for the way your house looks, rearrange the furniture for 25 minutes

* Play dress-up with your little girl for an hour

* Pull the family away from the TV for an hour and go bowling on Friday night

* Cleaning out your garden for 40 minutes will not only burn 200 calories but will work all sorts of muscles you never knew you had while pulling weeds and racking leaves.

* Play a game of golf for 50 minutes… care your clubs and walk the course

* Hiking for 28 minutes is a great way to get outside and enjoy the beauty of God’s creation… you will be surprised at the beauty you pass by everyday unnoticed.

* Jogging for 25 minutes with a buddy or even better, your dog

* Walk briskly at 5 mph for 30 to 35 minutes… perfect amount of time to do while on your lunch break at work.

* Go back to your childhood and jump rope for 15-20 minutes

* Enjoy a bike ride one evening after dinner for 30 minutes

* Take your dog to the park and throw around a Frisbee for an hour

* Give your car a deep clean… bust out the vacuum and scrub down the rims for about 35 minutes

* Great excuse to go shopping… just one hour will torch 200 calories

* Hit the sand for 25 minutes with beach volleyball

* Have a two-story house? Climbing up and down the stairs throughout the day can burn over 200 calories in the end

* Jump on the swings at the playground for an hour… your kids will love you for taking them to the park!

* Jump on the elliptical for 15 minutes

* Splash around in the pool for 25 minutes

Muscle soreness is a great way of your body telling you how effective your workout was the day before, but it can also get in the way of everyday activities and make it harder to hit the gym on a daily basis. Here are some tips to prevent this:

Exercise

Yep, you heard me… exercise. When I wake up and can barely get out of bed due to my workout from day before, it can be so easy to skip out on the gym and use the soreness as an excuse. Exercise can actually help decrease muscle soreness though. Of course you want to give each muscle group a break so don’t workout the same group of muscles the next day.

Stretch

Make sure to save 15 minutes at the end of your workout to stretch. This will prevent lactic acid from building up in your muscles, which is a key factor in muscle soreness. Hold each position for at least 20 seconds and do not bounce.

Warm Water Bath / Show / Steam Room

15 minutes of this heat will draw your blood to your periphery, supplying muscles with the nutrients needed to repair. Once your body cools down, the blood is redirected, taking way all the waste product from your workout.

A Massage

Getting a loved one or a friend to massage those aching muscles will help to warm up them up and get the blood flowing to them faster. Therefore it creates the same affect as a warm water bath but it’s always nice to have an excuse for a massage… just don’t let your spouse find out ?

Time

DOMS- Delayed Onset Muscle Soreness is that feeling of stiffness, swelling, strength loss, and pain 24-72 hours after your workout. This soreness will be different for everyone and not everyone will even experience this, but the more you workout and hit the gym the less time it takes to heal. Although be careful, if you notice the pain is just increasing and not improving, you might want to give it a break for a day.

Antioxidants

The whole point of weight lifting is to create microscopic tears within your muscles, causing your muscle to rebuild. When this occurs, oxygen radicals are released causing cellular damage. Vitamin C and E are great antioxidant defenders against free radical damage. Grapefruits, melons, berries, lemon juice, and oranges are great sources of vitamin C. Wheat germ oil, vegetable oil, nuts, dark green veggies, and whole grains are great sources of vitamin E. Eating this for a post-workout snack is a great way to prevent soreness!

Debating on exercising while being sick?

The rule for working out while sick is called the “neck-up” rule. Moderate exercise gets the green light if symptoms are confined to the head, such as sneezing, headaches, and watery eyes.

But be careful, intense exercise has been shown to lower your immune system for up to 30 minutes after your workout. This leaves a window of opportunity for you to get worse since your body is focused more on returning blood to vital organs and repairing muscles. Take it easy while exercising and only put in about 50% of your maximum effort. You might be feeling ok to give it your all but your body needs as much energy to fight off whatever you have.

Take a short walk or bike ride but I would avoid the gym… bacteria thrive off sweaty environments!

If your symptoms are from the neck down, skip the workout. Once an illness invades the chest and lungs such as fever, nausea, coughing, stomach cramps, or muscles aches you need that rest to allow your body to rest. Working out in these conditions can cause further damage to your health such as pneumonia, bronchitis, or other serious illnesses. Not to mention you are putting yourself at risk for injury from lack of energy and strength.

Needless to say, pay attention to your body. You are better off taking a break for a few days to recover than taking a whole month off because you didn’t stop to listen.

Listen to your body… it’s trying to tell you something!