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!
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?
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.
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.
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!
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.
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
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.
* Power Yoga burns 300 calories, similar to a brisk walk
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?
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.
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.
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.
* Stop avoiding the clutter of those closets or worse… the garage. Organize and get rid of clutter for 25 minutes
minutes
* 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.
200 calories in the end