• 02Jan

  I Am Healthy: Fat Percentages & Body Types

  Diet/Nutrition, Fitness Motivation, Health/Fitness 13 Comments

  I’m back, and because I haven’t blogged in a while you get a nice long post =) with lost of juicy fitness info.

  Body Fat Percentage
  A question on my last post about body fat% got me thinking, researching, and writing…

  “Hi! I’m back with a question… I’m reading all this stuff about body fat % and fat burn zones and such. I want to set a % goal but according to “the charts” I’m only 3% above the lowest recommended… I’m at 24 and it says women 20 – 40 should not drop below 21%. I just don’t understand I guess… I was thinking (before reading that stuff) that I would make my goal half, so 12%, but now I’m confused =)“-Stephenie

  I had never heard of 21%. I was always told 12%. I immediately did a search, and put a question out on twitter to see what I could find. It looks like either people disagree, or that the 21% is a “healthy body fat range” that doesn’t take into consideration activity level or amount of muscle mass (the first graph).

  Courtesy of Wikipedia Source: Thomas A. Owens

  

  Courtesy of my new fitness friend on twitter @benJamteal.
  

  

  I’m at 20% right now, only because I gained more muscle. So, my fat ratio(%) went down. If there are women out there who don’t have a lot of muscle mass and are just losing weight, and not gaining muscle it could be unhealthy to be below 21%.

  For example…
  Continue reading »

• 30Dec

  Social Fitness: Smiling is Contagious

  Health/Fitness 11 Comments

  This months focus for social health is to smile more. When ever some one gives me a genuine smile I can’t help but smile in return. It’s true smiling is contagious.

  Have you even been driving down the road and either something on the radio, something you see, or even something you finally figured out makes you laugh out loud by your self?

  It feels good to smile and to laugh
  This winter we’re all sharing our contagious colds and flu’s. Now, it’s time to share our contagious smiles. If smiling doesn’t come naturally, try smiling at your self in the mirror. Once you realize what your doing it’s pretty hard not to smile. Some say it’s strange, and it is…but it works. Just from smiling more I’ve had genuine conversations with complete strangers.

  I met one lady at the post office and know that she has one son who’s 11.  He goes to a charter school, and won’t be seen in public with his school uniform (which is only khakis and a blue shirt). We came to the conclusion that we both would have loved a nice pair of khakis and a nice blue shirt growing up, and both decided we should be careful not to spoil our kids too much. We talked for a while, which all started with a genuine smile.

  A genuine smile goes a long way and really does help build healthy relationships. So, I’m going to continue smiling more, even when nobody is looking =)

  Hope you’re all feeling well.  Love, and appreciate all of your comments.  Happy Tuesday =)

  Feel free to share somthing that made you smile or laugh recently, or anything that came to mind while reading this post =)
  

• 29Dec

  Physical Fitness: 5 Exercise Tips to Avoid a Plateau

  Health/Fitness 13 Comments

  Hope that all of you were able to enjoy your Holiday.  Mine was great!  Still looking forward to New Years and working on my “Focus” for 2009, and some quarterly goals to go with it.  I may even start a simple blog to help me stay focused on my goals for 09′.

  The family all has the stomach flu including me. We’re putting our health first, and taking all the steps to get healthy again. The Hubby even took the day off to help. Lot’s of fluids, no dairy, and lots of sleep.

  I’ve been reading up a lot about…well…about everything fitness related. But for today, Exercise related, and how to avoid hitting a plateau, and get the most from a workout with out over doing it and burning muscle instead of fat. A lot of this also came from my physical trainer.

  5 Exercise Tips to Avoid a Plateau (or get over one)

  Continue reading »

• 19Dec

  Financial Fitness: Homemade Gifts & Happy Holidays

  Health/Fitness 11 Comments

  This year we wanted to give thoughtful gifts but stay within our budget…

  Earrings

  Well, I could either go buy a $5 pair of earring that look like a $5 pair of earrings, or make them and personalize the style and card their in. The real cost was more like $2.50/pair, because I only used half of the beds I bought for each pair. So, now I can make more for Birthday presents throughout the year.

  Christmas Collection for DENEIL

  

  I made these for Deneil and couldn’t help but play off the CHANEL brand.

  Wallets
  The hubby made Duck tape wallets for the guys in his life. One for my brother-in-law who’s a big time fix everything dude (we gave him all the extra duck tape we didn‘t use). The other was for his brother who’s starting a new law firm and want’s to look his best (more of a joke).

  Photos
  For the rest of our family we had a friend take pictures of our kids. I share photos of my self in a bikini and tell you stuff I don’t share with anyone, I can share these photos too. Because a friend took the photo, the entire cost was only cost of prints $9. Not bad at all.

  

  These will be going to Grandparents, Great Grandparents, Aunts and Uncles…and now You get to enjoy them too =)  I love my boys.

  Happy Holidays!!!
  Hope you know how much I’ve appreciated your support and helpful ideas. I wish you the best, because you deserve it. You’ve made a difference in my life. Thank you!

  I’ll be back blogging after Christmas. Who knows I may find time write one up before then.

• 18Dec

  Mental Fitness: Appropriately Selfish?

  Health/Fitness 9 Comments

  I quoted Tom Venuto yesterday, and I’ll be doing it a lot today. I found his blog and loved every word. It was a whole new plethora of information, and in todays case motivation. I loved all of it.

  “People will stay the same until the pain of staying the same is greater than the pain of changing.” – Tom Venuto

  The Hubby sent me a link to a post in Tom’s blog yesterday all about putting your health first on your priority list.

  “You have to put yourself first” – Tom Venuto
  There are so many demands in life. That doesn’t mean you can’t have some demands of your own. I’m happiest when I’m healthy. I’m still not quite healthy is the honest truth, but I’m completely happy because I know I’m making the necessary changes needed to obtain my optimal health. I have simply made myself a priority.

  “..how do you take care of your family without your own health? Taking care of youself IS taking care of your family!” – Tom Venuto

  I haven’t neglected my family by spending time in the gym. I’m actually able to give my family and everyone around me much more, because of the health and energy I’ve gained from going to the gym.

  “If you think that’s so selfish because your family needs to come first, then what happens when you’re so out of shape and out of breath just from walking, that you cant play basketball with your son?” – Tom Venuto

  This one really hit me. I have two boys. It also reminded me that my hubby needs a chance to workout as well. Whenever he asks for time to go to the gym I make sure he gets it. He’s happier, less stressed, and more focused. He does better at work, and home. Most importantly he’s taking care of himself.

  You’re Stressed? STOP, Focus, and Re-Prioritize
  Focusing on breathing is a great way to slow things down long enough to re-prioritize. Make sure when your making a list…

  “…make priority list, not “to do list.” To do list are usually filled up with busywork that’s not that important. Priorities are the things that are most important to you, that will provide the greatest happiness and tangible results for you.” – Tom Venuto

  I just sat down and starting to make a “priority list” I’m good at “To Do” lists, but this was hard. I kept putting down things that weren’t important. Then I stopped took a few breaths and realized…The world won’t come to and end if I don’t get those gifts mailed off in time. That eating right, and exercising today might be the best thing I can do for myself and for my family. Once I make time for that, then I can make time for other tasks.

  I’m going to reach my goal. I’m going to complete it for myself. My children will be blessed to have a healthy, energetic, confident mother who achieves goals. Self-esteem (self worth) is a very important thing to teach my children. Leading by example is the best way for them to learn.

  “Is that selfish?

  Yes.

  But it’s appropriately selfish.

  Being appropriately selfish is not about bucking your responsibilities. It‘s not about ONLY taking care of yourself. It‘s about putting your priorities in the right order. And it‘s one of the keys to great health, happiness and personal success” – Tom Venuto

  Well, enough said. It’s time for me to stop blogging and start taking care of me =)

  Most of Tom Venuto’s quotes from today came from his recent post “Want To Lose Weight And Keep It Off Forever? Be “Appropriately Selfish!” on his BurnTheFatBlog.

• 12Dec

  Exercise & Relax

  Health/Fitness 9 Comments

  My biggest thing every day, is actually making my self relax. If I’m going to make time to exercise then I need to make time to relax. These muscles need time to heal, and so does my brain.

  

  I made the most delicious oatmeal I have ever tasted, and ate it while taking a nice hot bath with candles lit, and listening to some good Norah Jones.  Now that was relaxing =). Aaaaa…

  

  Delicious Coconut Oatmeal
  1/3 C quick oats
  2/3 C water (or milk)
  Coconut
  Vanilla
  Brown Sugar
  Cinnamon

  Cook and add a spoonful of peanut butter if you like, or some milk to get the desired texture.  It is so good.  It taste like desert to me & i use to hate oatmeal.  (Thank you Kath Eats)

  
  5ive Daily Fitness Focus Areas
  Continue reading »

• 09Dec

  Laughter is Healthy & Recipes

  Diet/Nutrition, Health/Fitness 13 Comments

  Here are some “Funny’s”

  

  MizFit always says “Don’t Panic.” Well, this is “Donut Panic!” and it cracks me up.

  This immediately put a grin on my face from ear to ear. Probably because I have a slightly morbid sense of humor. I’ll never eat a jelly doughnut again with out thinking of this t-shirt. Yes, this is a t-shirt. I should buy one and give it away on this blog or just wear it to help others smile.

  My hubby bought a “Say No to Scurvy”shirt from them a while back with a orange dressed as a pirate drinking an orange. LOL!  I also found “One Cheer For Broccoli”  This next shirt reminds me that…

  

  1. Social Fitness: 5 Connect with five people daily…baby steps
  Focusing on an attitude of gratitude, and possibly scheduling more time to socialize.

  2. Nutritional Fitness: Eat 5 Vegetable or fruits daily
  The chicken salad (below) has become my favorite, and I’ll be having stir fry(also below) again tonight.

  3. Physical Fitness: Exercise 5 days a week
  Had a killer shoulder, bicep, and back workout last night.  As usual I did a 5 min warm up and a 20min cardio at the end.

  4. Mental Fitness: Set and complete 5 daily goals every day

  Today
  -make today’s post fun
  -dr. apt at 9:10
  -find imu. charts
  -relax @ lunch
  -map out site

  5. Financial Fitness: Set side or come up with $500 for San Diego done
  Planning ahead for Christmas gifts so I don’t over spend.  I’m adding the “Donut Panic” shirt to my Christmas list.

  Healthy Easy Throw Together Recipes…

  Continue reading »

• 08Dec

  My Shortest Post Ever

  Diet/Nutrition, Fitness Motivation, Health/Fitness 3 Comments

  After having 22 people in a small 3rd floor apt/condo yesterday I’m ready to slow things down. This is my attempt to write my shortest post ever, but still cover my 5 main focus areas.

  1. Social Fitness: 5 Connect with five people daily…baby steps
  It’s not them it’s me. I need to work on an attitude of gratitude.

  2. Nutritional Fitness: Eat 5 Vegetable or fruits daily
  As long as I have a salad a day the rest comes pretty easily.

  3. Physical Fitness: Exercise 5 days a week
  Recharged over the weekend and I’m ready to go.

  4. Mental Fitness: Set and complete 5 daily goals every day

  Today
  -keep post simple
  -play with kids
  -help others
  -spend 5 min doing something directly for hubby
  -spend 5 min doing something for self

  5. Financial Fitness: Set side or come up with $500 for San Diego done
  Still staying within the Christmas budget and I chose to give some to charity.

• 02Dec

  Keepin’ it Simple

  Diet/Nutrition, Fitness Motivation, Health/Fitness 5 Comments

  Feeling a bit burnt out today, co I’m keepin’ it simple.

  1. Social Fitness: 5 Connect with five people daily…baby steps
  To much family in my family is a bad thing. I love my family, but they love drama, and I’m not getting on any drama roller coaster right now. I just flap my wings (a real good workout) and move on with my goals, and dreams.

  2. Nutritional Fitness: Eat 5 Vegetable or fruits daily
  This one is easy if I make sure to have at least one salad a day. However I did have 3 pieces of pizza last night. I was too hungry at the wrong time with the wrong food. I need to make sure and go to family functions full of healthy food so I don’t over do it. Protein shakes tend to fill me up the best. I’ll plan better next time. At least it was gourmet pizza.

  3. Physical Fitness: Exercise 5 days a week
  Last night I worked my chest, and triceps. I’m feeling it today. After I did 30min on the treadmill. Tonight I’ll do my 60min cardio on an elliptical.

  4. Mental Fitness: Set and complete 5 daily goals every day

  Today
  -buy stuff for by’s b-day
  -go to bed at 10pm
  -5min blitz house
  -make 1 gift
  -relax-meditate, read, or nap for 15min

  5. Financial Fitness: Set side or come up with $500 for San Diego done
  Updated finances yesterday, and were in good shape. Were thinking about taking any money that we have saved for future expenses, but don’t need for the next three months and putting it in a CD. Better interest and $15 is $15.

• 01Dec

  Weekend Update

  Diet/Nutrition, Fitness Motivation, Health/Fitness 2 Comments

  1. Social Fitness: 5 Connect with five people daily…baby steps
  This weekend I over socialized. I enjoyed seeing many distant family members. I was more present and aware then I usually am. The more aware I am, the easier this will be.

  2. Nutritional Fitness: Eat 5 Vegetable or fruits daily
  I actually did pretty well on this one this weekend. I found that edamame smells after being left in the car, so next time I’ll throw in an ice pack.

  I truly enjoyed home made rolls and stuffing. Which surprisingly was Stove Top and very delicious. Not so surprising now that I’m eating more protein and less carbs.

  The only dishes I made were maple/basil/carrots, and instant pudding pie with whip cream folded into it. I keep it simple, and with running after two kids, it’s the only way I’ll make anything.

  3. Physical Fitness: Exercise 5 days a week
  I did workout 5 times last week. I was suppose to meet with the trainer on Wednesday night, but she called me from her in-laws and canceled. I was dressed and ready, so I did my 60min cardio that I was planning on doing Thursday morning, and just took Thursday completely off. Then on Friday I did my 5 min warm up, worked my shoulders, and biceps, and completely forgot my back. But, I did get a 30min cardio in after. I made sure to keep my heart rate around 145-160.

  4. Mental Fitness: Set and complete 5 daily goals every day
  I took this weekend off, but I miss having that feeling of accomplishment that I get from setting and completing goals.

  I also really love the way I feel on the day’s I wake up at 4:30 and get in a good workout, and perhaps take a nap with the kids if I need it. I have time to myself before the rest of my day begins. It’s a good way to set the, attitude, mood, energy, and motivation for the day.

  Today
  -gym @ 4:30/triceps,chest,abs,20-30cardio
  -decide what I’m making for B’s B-day
  -buy stuff for B’s B-day
  -make another present
  -5min Blitz house

  5. Financial Fitness: Set side or come up with $500 for San Diego done
  I’m finding that some of my home-made gifts actually cost less, and the left over materials can be used for b-day presents as well. One, pair of earrings completed. I should just plan on making a pair a day.

  I’ll be updating finances today, being that this weekend I didn’t even touch a computer. Ahhhh. It was actually nice to have a break.

  Hope you all enjoyed your weekends!

« Previous Entries   Next Entries »