Weekly Challenge: Be Un-American

What!? You want me to be unpatriotic? Absolutely not! This challenge is all about not being the average American when it comes to having heathy habits.  Americans are infamous for our indulgences.  We want everything bigger, badder, and better than everyone else.    Everything from the size of our houses to the size of our food portions are bigger! We want everything cheaper, so we allow food companies to put harmful chemicals, additives and preservatives in our food.  It's no wonder we have such a huge problem with obesity in the US! We also have such a low work ethic compared to yester-year that we couldn't possibly get close to burning off all the junk we consume.  There are many different ways you can form healthier habits, but I'm just going to touch on a few.

First, control your portion sizes.  You'd be amazed at how much bigger our portions are than what they ought to be.  There are several different guidelines to help you judge how big a portion is.  The best tool, though is just to look at your hand.  Below is a chart from this site that will help you see what a portion is like compared to your hand!  This other site is also great for foods that aren't on the chart below, or don't relate to your hand.  Look them both over and learn them well!  Even if you've selected healthier options, overeating is not going to get you anywhere on your weight loss.

Second, make better choices.  Dong the Grocery Overhaul challenge will help you a lot with this. Choose baked chips over regular, whole grains over white grains, and add in LOTS of fruits and veggies.  Also read the labels on the things you purchase and try to avoid foods with names you can't pronounce as much as possible.  Especially avoid things like MSG, red food dyes, high fructose corn syrup, and partially hydrogenated oils.  Most of those things are found in highly processed foods.  You might be surprised to find that a lot of DIET foods contain those ingredients.  Try as much as possible to stick with the things God gave us and not the things man decided to add in to raise their business profits. (I recommend watching the documentaries Food Matters, and Food, Inc.)

Thirdly, get off your butt.  A recent study suggests sitting more than six hours a day can increase your chances of heart disease and therefore death.  One news report I heard said this may be because of the type of fat in your body.  Athletes have fat thats similar in consistency to olive oil, whereas a couch potato's fat is more like butter.  It sticks to your insides, even your organs such as your liver, and is harder to get rid of.  Getting in a good workout everyday is important, but If you're sedentary the rest of the day it may not be enough.  Try getting up and walking around, or doing squats, or any other type of exercise every so often while you're at work.  Maybe you can arrange your desk in a way that your computer is at standing level, so you can use it with out sitting all day.  Even little things like parking further away from the door or taking the stairs instead of an elevator, or walking to a person instead of using the intercom will make a big impact.  One of the things I try to do is pay careful attention to how I'm moving my body.  I'm pretty bad about just flopping down into a chair or couch when I'm sitting, but if I pay attention and sit by squatting then I'll be getting in a squat each time I sit.

I hope these simple tips can help you get in better shape.  Losing weight is a marathon not a sprint and every little bit you do can have a large impact on your quality of life!

Wednesday Workout: Plyometrics

Haven't heard of it? I hadn't really either, though I *think* it might be part of the P90X workouts.

According to Health.com, it's a really great workout! It's also a super way to get in cardio and strength at the same time!  The particular workout they feature is a circuit of 30 seconds on then 30 seconds rest.  Here's the link for it!

Here's another great workout from Sarah Dussault working for diet.com.  This one looks a little less intense than the Health.com workout.  (you can see more by searching and following both diethealth and sarahsfabchannel on youtube or visit Sarah's website sarahfit.com)

Both of these workouts do require the use of a step.  An aerobics step is best, but you could use stairs if you have them.  You'll also need a bench for the health.com workout and a bosu ball is needed for the video.  You might be able to come up with something else that you could use that wouldn't require those tools.  If you're busty like me, you'll need a good, high impact sports bra.

Weekly Challenge: Do a Hot Workout

WARNING: I've looked and looked and can't find any study to support what I'm going to say, but I know it works cause I've done it and can tell a huge difference.  Just be careful and know this could all be in my head lol.

The challenge is to workout without in a little hotter environment.  For a long time I thought that sweating meant you were burning more calories, but my search for something to prove that actually proved otherwise.  It's fairly understandable since various environmental factors, such as humidity, can play a roll in how much you sweat.

So what benefit does it have? It gets my heart rate up where it needs to be to burn fat effectively MUCH more quickly and with less effort.  Working out at 60-75% of your maximum heart rate has been shown to be the most effective zone for burning calories. (check out what WebMD has to say and see a formula for calculation your max HR here) In a time-crunched society, we need our workouts to be more efficient.  For me being turning off the air right before I work out gets my heart to the target zone faster and I don't have to kill myself in my workout to get there.

I'm not suggesting you go and workout in 100 degree weather.  That could be very dangerous.  Heat exhaustion and dehydration are a huge concern for working out hot.  We use window unit air conditioners in our house, so I just turn the one off in the bedroom just before my workout.  We generally keep that one at 65 degrees, anyway so it is by no means very hot in the room.

If you choose to try this challenge, then please take a few precautions.  First, make sure you've worked out and are beginning to get fit before attempting this.  I would not recommend it to anyone with heart problems or to people who don't sweat.  You do not want to overheat.  Second, take it slow.  Don't do like my hubby and workout with 3 layers of clothing in 90 degree weather right off the bat.  He's worked very hard to get there and is extremely fit.  The room I workout in probably gets to around 75-80 degrees, which is quite mild in this Houston climate.  Thirdly, stay hydrated.  Be sure to drink enough water.  Having enough water will help you recover faster and help keep you cool.  Drinking too much can make you water-logged, though so drink only just as much as you need.  If you start to feel like you're getting too hot or start getting nauseated just turn the AC back on.

So like I've said, this could all just be in my head, but I don't really think so.  I certainly notice a big difference in my workouts when I turn off the AC.  Like with anything on here, ask your doctor if you're healthy enough before trying this.

Wednesday Workout: Hot Legs Workout

This workout comes from Fitness Magazine's website.  It's a great power packed, challenging, 15 minute workout.  You can increase the number of sets you do if it isn't challenging enough for you. (All pictures comes from the workout website.  They are very unique exercises that will burn! Can you endure? :)

Diagonal Leg

Targets: Abs, obliques, butt, quads, hamstrings, and calves

Lie faceup on floor with knees bent, feet flat, hands on floor by hips.


Lift hips off floor and tuck left foot under right thigh, left knee pointing left. 

Keeping hips lifted throughout, bring left knee out to left to untuck foot, then extend leg diagonally up to left.


Return left foot to tuck position. Do 20 reps. Switch sides and repeat. Do 2 sets.

Side-Lunge Butt Kicker

Targets: Abs, obliques, butt, quads, and hamstrings

Stand with feet hip-width apart, arms by sides.

• Lunge to right with right leg, keeping toes pointed forward and bending right knee 90 degrees. Hinge forward from hips and touch left hand to floor.

Push off right foot to stand on left leg as you bend right knee to bring foot toward butt, reaching left hand behind you to tap right foot. Quickly return to side lunge.
Do 20 reps. Switch legs and repeat. Do 2 sets.

Thigh Trimmer

Targets: Butt, quads and hamstrings

Stand with feet shoulder-width apart, arms by sides. 


Bend knees and hinge forward from hips to touch hands to floor a few inches in front of feet.  Lift left foot behind you a few inches off floor and point left knee slightly to left.

Lift Bent Left leg diagonally behind you toward right.


Swing left knee back down toward left


Do 20 reps. switch legs and repeat.  Do 2 Sets.

Carving Curtsy

Targets: abs, obliques, butt, inner thighs, quads, and hamstrings

Stand with feet shoulder-width apart, elbows bent by sides, hands in front of chest


Lunge back with left leg, bringing left foot toward right and bending both knees 90 degrees into a curtsy [same as crossover lunge which are my FAVE!] Swing bent left arm forward, right arm back as [same as if walking]

Stand up on right leg, bringing bent left knee directly out to side at hip level and tapping left hand on left knee


Quickly return to curtsy lunge. Do 20 reps. Switch sides and repeat.  Do 2 Sets.

Golf Swing

Target: abs, obliques, butt, inner thighs, and quads

Stand with feet wider than shoulder-width apart, toes turned out slightly, elbows bent with hands in front of you.

Lower into squat

Return to standing, balancing on left leg as you swing extended right leg diagonally across body to left lift right leg as high as you can)


Quickly return to squat.  Do 20 reps. switch sides and repeat. Do 2 sets.






Don't forget to cool down with some water, and get some protein about 20 minutes after you're done! All the pictures and instructions are from the website!

Workout Wednesday: kettle bells for beginners

I got my kettle bells Saturday and just love them. They are such a great workout. I've been watching Marienne's workouts for several weeks to see if KBs are really for me. Here's one of her great beginners workouts. The first video is SUPER important! It's the one I was talking about on Monday that gives pointers on how to do the moves properly.






Please take the time to not only watch the videos here, but to like them on YouTube as well! Huge thanks to Marienne for working so hard to bring these to the public!

Week 3: Results

I've been having such a hard time! It's amazing how just letting your determination slide even just a little can effect how everything goes.

Wasn't able to get to a pic today, but I am somewhat happy to announce that everything is pretty much the same as last weigh-in.  I was down to 192.6 lbs so I was down a little, but definitely not where I should be.  My waist was at 38", and everything else staid the same as well.  If I had followed everything the way I should I'd be down into the 180's.

Last week I worked out only 3 times. I was really down about my weigh-in on Tuesday that I began to self-sabotage, something I do way too often. I lost all motivation and just had no real desire to workout or eat right. On the plus side, I did complete the EA Sports Active cardio jump start!

We had a few drinks twice over the past week, and I swear that changes everything! My body has to work extra hard to detox from the alcohol and it just really sets me back! I'm going to have to keep myself to one drink on rare occasions.  I did do pretty good on Saturday with Sticking to vodka and cranberry for a good bit during the night.

I did have a few saving graces, though.  First off, I didn't have any junk in the house.  So while I didn't control my portions properly, what I was eating wasn't horrific.  When we ordered pizza, I chose one with lots of veggies on it.

This week I've rediscovered my motivation.  Sunday I sat down and re-worked my plan and made a detailed menu for the week!   It's already made a HUGE difference to know what I can eat and when to eat it.  The plan also forces me to get up earlier which helps me get more done throughout the day and sleep better at night.  I'm very curious to see what kind of difference getting a good nights sleep will make in my routine.  I'm also tracking everything I eat.  I have apps on my iPhone and iPad where I can put in what I eat.  That really helps a lot.

Product Review: Tone Fitness Kettle Bells Set of Three

I followed my own challenge and got my very first pair of kettle bells! I couldn't wait to get home and use them!

My journey for the perfect one lead me to Academy. I actually happened across this set way in the corner away from all the other KBs. It comes with three weights. 5 lb, 10 lb, and 15 lb. I think that's a great set for a beginner. The set was about $30. It also came with a DVD.

These are not a piece of metal dipped with some sort of coating to help grip it with like the more expensive ones are. They are a thick vinyl that has cement inside them that makes them weighted. They are definitely not the best quality, but I think they'll do for what I'll be using them for. If you're planning on using them to burn out or you're known to drop weights at the end of your reps, then I definitely don't recommend them. I find the grip to be pretty good on them. I haven't gotten in a super sweaty workout, but I never fealt like they were going to slip. If you ever do, then you might want to get some lifting gloves.

I had been watching workouts on YouTube, so I knew what kind of things to expect as far as a workout goes. I got home got my workout clothes on, then popped in the DVD ready to follow along for a workout. I was pretty disappointed to find it's not a workout so much as it is directions on how to do several of the more common KB exercises. Some of the exercises weren't even done with proper form. There were a few good tips, so it's worth the 20 minutes or so it takes to watch it. (check out Wednesday's workout for some instructions on the proper form!)

All in all I think this is a great set for beginners. They might not be the most durable but for someone that doesn't use them for every workout, and didnt even know if they would like KB workouts, they make a great starter set. I'd say if you're just getting curious about KBs and all they can do for you, then go ahead and get this set!

Weekly Challenge: Buy Workout Gear

I don't know about you, but I'm always ready to use something I've just bought.  Whenever I get home from shopping trips, the first thing I want to do is put on my new clothes.  Whenever I buy workout gear, I can't wait to get home and try it out.  So my challenge to you is to get some new gear!

You don't have to go out and spend a fortune.  Maybe you just spend 15 bucks on a new sports bra like the Danskin Now one I reviewed.  Or maybe you want to shell out some dough and get a treadmill.  I don't care what you go for, just get something that you want to use BAD.

I've been doing a lot of research on kettle bells.  I'm really wanting one.  It looks like such a great way to get a good cardio workout at the same time as using weights.  So, I'm getting one this weekend and I'm sure I'll want to rush home to use it!

Workout: Slim Down Strength Training Workout Routine

This routine looks awesome! I can't wait to try it out! Of course, it's from one of my new favorite fitness people Sarah from sarahfit.com.  You can also follow Sarah at her Facebook Page.  As always, make sure with your doctor that you're healthy enough for exercise.

Just Do It

No this is not an endorsement for Nike! Just a little encouragement for you! It's something I've been telling myself over and over.  Like every overweight person, over the years I've given excuse after excuse to not workout or eat right.  Well, the excuses stop here! Now! I mean it! I'm not going to allow myself to give another excuse, and you shouldn't either!

No more excuse of no more time.  You can make time throughout the day to get a little in here or there.  You can fold clothes and do squats. You can do sit ups when watching TV.  Got a crying baby? No longer an excuse! Pick him up and run in place, or do jumping jacks with him on your hip (just switch sides half way through :))

Today time totally got away from me.  L has a cold and like any mommy I kept waking up to check on her.  Long story short, we didn't even get out of bed until 11:30 this morning.  Then I got caught up working on a new, much, much better design for the blog.  Next thing I knew, it was time to get up and get dressed to go out for moms night and I hadn't worked out, yet.  No longer making any excuses, when I got home I quickly got dressed and worked out.  I didn't care that it was 10:45 pm that I did it.  What counts is that I did it.  I got my workout in.  Now I don't have to feel guilty, and even better I burned off some of the extra calories I got from eating out!

Ugh, my knee, WORKOUT

I was feeling so hopeful yesterday that my knee is finally better and even had plans to go running on it today. I woke up in the middle of the night with a lot of knee pain. You know how your legs feel after you've been on them all day? That's how my knee feels. I think I just need a few more days of recovery.

It's such a bummer cause I can't do the workouts I want. I can do abs and arms, but not much with my legs.

So here's what I'm doing to work out:

Cardio: hitting the punching bag. I've got to make sure I'm constantly moving and punching with a lot of force to get my heart rate up

Muscle building: Abs

Side plank (2x 15 seconds)

Plank (2x 15 seconds) 

LOVE the workouts in the below video.  I'm not quite strong enough to do them the way Sarah does, so I modify them.  When doing to leg bridges from the first exercise, I do them with both legs down, but still do the same number of reps.  For example, when I should be doing one on each leg, I do two with both legs down.  When doing the side exercises, I cut the reps in half, I just can't get through that many, yet.

Muscle Building: Arms

Biceps Curls with five pound weights (2 sets of 12)

Triceps Curls (2 sets of 12)

Reverse flys (2 sets of 12)

Dumbbell Bench Press OR Push ups (you guessed it 2 sets of 12)

Lateral Raises (2 sets of 12)

Cardio: Punching Bag

You don't need a punching bag to do this.  Just punch the air.  The reason I'm using this as my cardio is because of the knee.  The key to making this a good cardio workout is keeping your feet moving.  If you're unsure how to do this, then watch a video of a boxer on YouTube.  Punch with vigor.  I like getting mad at someone and envisioning their face on the bag :)  Keep your punches sharp and crisp.  Do a combination of uppercuts, jabs, and hooks to get a pretty good ab workout too :)  I do this for however long it takes for me to get to where I can only talk in short sentences.  

I don't do this workout in any particular order.  I've read it's best to workout in intervals, so I'd do a little cardio at the beginning, middle and end.  Do NOT repeat each set back to back.  If you want to do everything in the order it's listed here, then go down the list once, go back to the top and repeat 3 more times.  

**I'm not a fitness expert! This may not be the BEST way to do the workout, but It's what I'm doing until my knee is well enough to do the workouts on the EA Sports Active 2.  It will work the areas.  As with all workouts, be sure to consult a doctor to be sure you're healthy enough for exercise.**

Product Review: EA Sports Active 2 for Wii

Welcome to my very first product review! I'll do one about every other week, or as my budget allows me to buy things :).  I'll review anything and everything from water bottles and pre-portioned meals to workout gear and videos.

Today, I'll be reviewing EA  sports active 2 for the Wii.  It's a great fitness "game."  It's available on the PS3, XBox 360 also, but I chose to get it for the Wii.  I was able to get it for $25 at Walmart.  It comes with a usb plug-in, heart rate monitor, leg sensor, resistance band, and game disc.  It takes 4 AAA batteries (two for each sensor) that it also comes with.   You'll need to use your Wii remote.  You have the option of using a Wii balance board but it is not necessary.  A yoga mat, or being on carpet isn't necessary, but I do recommend it for the floor exercises.

Ease of Use

It's very easy to use.  You just connect the USB plug-in into the back of the wii, pop the game disc in and get ready for a great workout.  Once you have it running, it will give you video directions of how to put on the heart monitor and leg sensor. You'll then be prompted to create a profile for the game as well as an online profile.  You'll also be asked to choose a trainer.  I chose the guy trainer.  

Doing the Workouts

There are two fitness programs to choose from.  There's a 3 week cardio kick start, and a 9 week course as well.  Each have 3 levels of fitness for you to choose from.  Once you choose your program it will take you to a calendar so you can set the days you want to workout.  Don't worry if you miss a day, you can catch up with your missed workouts.

If you're working out on a day not on the program there are other options to choose for your workout.  You can make your own custom workout by choosing from over 70 pre-programmed exercises.  You can also pick an area of your body you wish to workout and your trainer will create a workout for you.  Don't like what he chose? Then just click on regenerate to have a new one generated for you. There are also a myriad of workouts already on the game.

Once you have your workout selected it's time to begin!  The first time you do each workout, it will show you how to do them.  I recommend watching them because there will be little things you need to do with the wii remote in order for the game to realize you're doing the move.  

Pros

1. It kicks your butt! Absolutely love that I actually get a workout
2. You do it at home.  No more excuses about having to get ready and go to the gym.
3. It's very easy to use.
4. I love the options!
5. The resistance band offers a good bit more resistance than the old one!
6. Doesn't require the balance board! This is great since I don't have one ;)
7. The trainer gives you reminders to get water, and suggests an after workout snack.
8. In the settings menu, you can choose songs you want to play from a list of songs already on the game
9. It comes on all of the consoles.

Cons

1. There's not quite enough time to get the resistance band set up right between sets, when going from no band to using the band.
2. The menus can be confusing at first, and the instructions don't tell you how to navigate them.  Don't worry, though.  You can't really mess anything up. I do recommend going through everything before working out.
3. You can't create a workout longer than 30 minutes.  It also caps the amount of calories you can burn.  It's for safety reasons, but sometimes I just want a super 500 calorie burn workout, and I just can't do it.  (there is a 45 minute pre-programmed workout)
4. Every so often it won't register that you are doing the reps! 
5. At some point the resistance band won't be enough.  You're limited on your choices of weights because of having to hold the wii remote. This is not a problem if you are using the program on other systems.  I think you can get weights made for using with the wii, however.

I hope this helps you with your decision to BUY this program! I absolutely love it, and am so glad I decided to buy it.  It keeps  the workouts interesting.  I'll be creating a workout group soon and will let you all know what it is so anyone else with the game can join me!