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!
My parents surprised me with a ticket to fly home this weekend for my birthday! I still can’t believe that I’m going to be 25 tomorrow. That’s a whole quart of a century. . . Man I’m old!
It’s been a great weekend having my parents to myself. Brother and husband and busy at a conference so I’ve been loving all the one on one time with my mom, dad, and of course my dog Wicket! Tons of window shopping, Coffee bean and Tea Leaf, and you can’t forget Golden Spoon Frozen Yogurt… Just like the good ole days prior to getting married and moving off to Arizona.
Yesterday my mom and I had a lunch date at The Cheesecake Factory. For one who is very indecisive, this was the wrong place to pick. My goodness, the menu is like a book! You can find anything and everything ranging from Chinese to Mexican and American food. . . OH, and not to mention the 25 different types of cheesecake!
It’s great to have a variety, but the poor waitress has to come around several times before I could finally say “I am ready to order.” I decided on an egg white veggie omelet and my mom choose my all time favorite, the Navajo Sandwich.
Ok, I thought the menus were big… the portion sizes at The Cheesecake Factory are over the top! You definitely get your money’s worth with these portion sizes. It’s places like these where a to-go box is a must a great meal for the next day! Needless to say, it was a great lunch and time well spend with my lovely mother!
I though in light of the over-sized portions I would share with how America as a whole has increased portions. Here is a comparison of portion differences since the 1960’s and now:
The crazy thing is that we aren’t just seeing it in restaurants, we are seeing it at home. Everything in your kitchen- from the size of your plates to the way food is packaged has you hearing “eat more, eat more!”
Portion control is very important, but one thing that I am learning is to pay attention to my body and listening to it when I am either full or hungry. It’s quiet the skill to master but once you do, those enormous proportions won’t even be an issue!
If any of you are like me, you choose flavored beverages over water anytime of the day. I must admit, Diet coke is my guilty pleasure and it gets in the way of my 8 cups of water a day, leaving me dehydrated and feeling sluggish. I know, I know… Diet Coke is horrible to drink and I shouldn’t be drinking it. I am working on it people… ok, maybe not as much as I should. I guess this post is more for me than it is for you guys!
Water works in so many different ways throughout our body. Just look at how water affects out body
There are so many benefits to drinking water besides the obvious of staying hydrated! Drinking at least 8 cups of water a day aids in weight loss, moisturizes skin to make it look younger, relieves headaches, fuels to brain to function better, aids in energy to exercise longer, prevents cramping and sprains, and helps fight against the flu.
So with this in mind, how can we get more water in throughout the day?
Here are 7 great tips to get in more water:
1.) Buy a fun water bottle and NEVER let it leave your side
Rule: Only fill up with water
2.) Drink one glass of water prior to every meal
3.) Spice up your water with a slice of lemon or lime.
My friend taught me to slice up cucumbers and throw them into a pitcher full of water the night before. The water soaks up the flavor of the cucumbers to give a nice taste. You can do this is all sorts of fruits!
4.) Straws… They work wonders
Who would have known that straws help in drinking water? I find myself drinking so much more when I drink from a straw.
5.) Drink and Drive… water that is
Ok, this is the only time on my blog that I will ever encourage you to drink and drive. Keep your car cup holder full with your fun water bottle and make it a priority to drink your water while on the road.
6.) Add your vitamins
Kill two birds with one stone by getting in your vitamins and water at the same time. There are several different vitamin supplements made to be mixed with water
7.) Filter your water
I don’t know where you live, but Arizona has the worst tasting water in the world. Brita Filters have saved my life ever since I moved out here. They aren’t too expensive either. Speaking of filtered water… Starbucks has the best water ever! From what I hear it’s triple filtered
Find what works for you. Hopefully some of these tips will help you cross the finish line of 8 cups by the end of the day.
Cheers and drink up!
Question: How do you fit in your 8 cups of water a day?
Living a healthy life and losing weight is something that takes time and energy as you count calories, plan out healthy meals, and exercise daily . . . and that is ok. But what most people don’t realize is that losing weight to live a healthy life can soon be tossed out the window and the numbers on the scale can start to define you.
It amazes me how a scale can dictate the mood someone is in or consume the mind day in and day out. The scale starts to define one for who you are… one day they are thin and beautiful because they lose a few pounds. The next day you are fat and ugly because you went up 1 pound.
A piece of metal has so much power and control in one’s life… Don’t let the scale define you!
I challenge you to copy this picture for one week and seek out what defines your life. Living a health life is so much more than numbers… it’s about feeling great, living longer, being able to run around with your children or grandchildren, or gaining confidence in your self.
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!
A long, hard, strenuous, workout deserves a snack, but did you know that the food you choose is just as important as the actual workout itself?
For many people, exercise has become an excuse to eat whatever you want. Not just right after the workout, but throughout the entire day. This can be especially harmful since the metabolism is jump started after a workout, increasing one’s appetite throughout the day. With this mentality and an increased appetite, it can lead to over eating and reaching for the wrong type of food.
On the other hand, one might think that not eating at all after a workout will aid in weight loss, when in actuality, a small 200 calorie snack can prevent you from pigging out down the road with a 800 calorie snack. Having a post workout snack also helps in keeping your metabolism rev’ed up. One should grab a snack 30 minutes to 2 hours after a workout.
So, what should you eat when you get home from the gym?
To contrary believe, carbohydrates are essential to a post-workout snack and should make up about 60% of it. During a workout, the glycogen storage is depleted and should be replenished and refueled to make it through the day without overeating. A post-workout snack for moderate exercise should include 30-50 grams of carbohydrates.
Second, the snack should include some sort of protein which aids in rebuilding muscle.
Here are 7 great post workout snack that will leave you full and keep you going throughout the day:
* Egg Sandwich: 100 calorie English muffin with egg whites
* Fruit and Yogurt mixed with a small amount of granola
* 1 tbsp peanut butter and 1 banana on a rice cake
* Low fat fruit smoothie and protein powder
* High fiber crackers and low fat cheese
* Low sugar fruit juice and a hand full of Nuts
* Cottage cheese and fruit
Question: What is your favorite Post-Workout Snack?
It use to be that I would workout for a certain amount of time, but lately that has switched. Instead of staring at the clock, I have started focusing more on distance. For me it has helped me to go longer in my workouts and increases my intensity when I am in a time crunch.
But really, what is more beneficial, exercising for distance or exercising for time?
“FITT” is a great acronym that can guide you in your cardio workout plan.
F.I.T.T. stands for Frequency, Intensity, Type, and Time.
Frequency
How often should you workout?
For those of you that are just starting to workout, start out slow and work your way up. Aim at about 3 days a week and gradually work your way up to 5 or 6 days a week. When it comes to weight loss, the more days the better. But don’t forget to allow your body a day or two of rest!
Intensity
How hard is your workout?
This can be a hard balance to find. You want your workouts to overload your body but at the same time you don’t want to create too much intensity in your workout that it creates injuries or burnouts. A heart rate monitor can determine intensity but another great way of measuring your intensity is from the ability to speak while working out. You know you are having a great workout when you become out of breath during it.
Type
What activities do you do that increases your heart rate?
Most of us have our one cardio activity that we enjoy doing. For me, it’s the elliptical. I can stay on that thing forever, but put me on a treadmill and I can’t stand more than 5 minutes without getting bored and miserable. Find activities that increase your heart rate and that you love. Switching it up too can throw off your body from adjusting to that one activity.
Time
How long is your workout?
The recommending time of a cardio workout is going to vary on it’s intensity but it’s around 20-60 minutes.
So, maybe I shouldn’t just focus on miles. According the “FITT” principle there are several things to take into consideration. Bring both miles and time into my workout would be more beneficial than focusing on one or the other.
Question
When you workout, do you focus more on time or distance?
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?
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.
Oh water… can’t live with it, can’t live without.
1.) Buy a fun water bottle and NEVER let it leave your side
My friend taught me to slice up cucumbers and throw them into a pitcher full of water the night before. The water soaks up the flavor of the cucumbers to give a nice taste. You can do this is all sorts of fruits!
4.) Straws… They work wonders
I don’t know where you live, but Arizona has the worst tasting water in the world. Brita Filters have saved my life ever since I moved out here. They aren’t too expensive either. Speaking of filtered water… Starbucks has the best water ever! From what I hear it’s triple filtered
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.
A long, hard, strenuous, workout deserves a snack, but did you know that the food you choose is just as important as the actual workout itself?
On the other hand, one might think that not eating at all after a workout will aid in weight loss, when in actuality, a small 200 calorie snack can prevent you from pigging out down the road with a 800 calorie snack. Having a post workout snack also helps in keeping your metabolism rev’ed up. One should grab a snack 30 minutes to 2 hours after a workout.
* Fruit and Yogurt mixed with a small amount of granola
* 1 tbsp peanut butter and 1 banana on a rice cake
* Low fat fruit smoothie and protein powder
* High fiber crackers and low fat cheese
* Low sugar fruit juice and a hand full of Nuts
It use to be that I would workout for a certain amount of time, but lately that has switched. Instead of staring at the clock, I have started focusing more on distance. For me it has helped me to go longer in my workouts and increases my intensity when I am in a time crunch.
For those of you that are just starting to workout, start out slow and work your way up. Aim at about 3 days a week and gradually work your way up to 5 or 6 days a week. When it comes to weight loss, the more days the better. But don’t forget to allow your body a day or two of rest!
This can be a hard balance to find. You want your workouts to overload your body but at the same time you don’t want to create too much intensity in your workout that it creates injuries or burnouts. A heart rate monitor can determine intensity but another great way of measuring your intensity is from the ability to speak while working out. You know you are having a great workout when you become out of breath during it.
Most of us have our one cardio activity that we enjoy doing. For me, it’s the elliptical. I can stay on that thing forever, but put me on a treadmill and I can’t stand more than 5 minutes without getting bored and miserable. Find activities that increase your heart rate and that you love. Switching it up too can throw off your body from adjusting to that one activity.
How long is your workout?
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.
… 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 
The gym isn’t the only place to workout. Go outside and enjoy nature and the beauty that it holds. Here are some 
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.
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.
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.
* 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
* Arm positions can slow down your walk as well as cause your hands to swell. Keep your arms bent at 90 degrees while 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