My NY2012 HealthyFab Action Plan!

I'm super excited to start the New Year! The new year is the perfect opportunity for a fresh start and a chance to hit the reset button on some of the goals you weren't able to meet in the prior year. In 2012, I'm aiming for achievable and actionable goals with a roadmap to guide me. By sharing it here, my hope is that you'll be motivated to set your own realistic goals as well.

Above you'll see my road map to reach the ultimate New Year resolution-->losing weight. You'll see that I put an achievable and actionable number to my ultimate mission. And to reach this ultimate goal, I've outlined the steps I can do to make it happen. Here's the breakdown of each, including the reason/purpose:

Train and complete the Warrior Dash in May: When I first heard that this was an obstacle course that involved "fire jumping", I said absolutely not! But I was super intrigued by feeling of accomplishment I would achieve if I finished it. To say that I leaped over fire, climbed a wall of rope, and crawled through mud would be amazing! Imagine the stories I could share during happy hours? It's also a chance to bond with new friends who have an interest in being physically fit as well. And I figure that training for the marathon could only help me get slimmer in the process, so it was a win-win all around. Since I'm doing it with a bunch of friends and I'll have to pay to do this, I'll be less likely to quit.

Become a strong BodyAttack instructor: Once upon a time, I was trained to teach BodyAttack. It's one of the hardest aerobic classes I've ever taken in my life. I soon took a timeout from teaching this class because it was so hard to keep up with physically. I think I'm the only BodyAttack instructor in the history of group fitness to gain weight after becoming trained. Well, now that I've gained all my 68 lbs back (previously lost via WeightWatchers), I needed that motivation to get back on track. What better way than to put myself in front of 20+ people every week, pushing them to their max? I want to be that role model who can motivate someone emotionally and physically and in order to do that; I need to get my body in check. Having people count on me will definitely keep me disciplined in the long-run.

Increase my water intake: I know there are a lot of studies out there that say you don't need to drink a lot of water to lose weight, but my body says differently. Perhaps by drinking more water I'm less likely to drink calorie/sugar induced drinks like wine and diet soda, thus making my weight loss even more successful. Drinking a lot of water also makes my skin healthier and my energy higher. I have a huge jug that I carry around with me and that seems to do the trick. And with the two action steps mentioned above, I'll surely be able to stick to this goal in the long-run as well.

Cook well-balanced meals: I'm a frequent visitor of the frozen food aisle and the fastfood driveway. Even if I think I'm making healthy choices, I'm eating foods with a lot of sodium and I'm less likely to have a well-balanced meal that includes fruits and veggies. When I cook at home, I'm more likely to add important food groups to my plate because I have more control of what I eat. Over the past month, I've taken the time to look closely in the grocery store to find "wholesome" foods with the easy cooking ability. I also invested in a George Foreman Grill which has really increased my protein intake (95% lean white Turkey Burgers are the best!). I figure now that I'm almost hitting 30, I should know how to cook a few things besides scrambled eggs. Plus, it saves me money and I'm all about that!

Instead of being so general and drastic as "going to the gym every day for 3 hours and eating only carrot sticks," I've included steps that I already have planned in the coming months (i.e., Warrior Dash, BodyAttack) and things that I can form into lifelong habits (i.e., water, cooking). After reading many articles about New Year’s resolutions, I've learned that many people quit within the first month because they try to do something that isn't their norm or something that they can stick with for the long haul. For example, in 2011 I made the goal of working out in the morning before work at least 3 times a week. Week after week, month after month, I would try for a few days and then slowly give in to the tempting bed that pulled me away from the gym. I've finally learned that as much as I'd like to be, I'm not an early AM workout person. When I planned workouts that were after work or at a more decent time in the day, I was more likely to stick with it.

Bottom Line: Hopefully my show-and-tell will encourage you to create your NY2012 HealthyFab Action Plan. Maybe you want to lose weight, become a runner/jogger, or become less-stressed. Whatever it is, make sure it's something you can incorporate into your everyday life.

Staying Healthy in a Bad Job Environment



Anne Hatheway in a Devil Wears Prada



I recently read an article providing advice on what to do when you loathe your job. I instantly thought of my many 20something (and beyond) friends who currently in the "I wish I had a better job, but I don't want to seem ungrateful because I know it could be worse" boat. Many 20somethings are still looking for a job or in a job that makes it hard to get out of bed every day.  It's hard to find a job because we don't have "enough expierence" or we're doing a lot of the grunt work because we're at the bottom of the barrel. Both situations can cause a lot of stress in your life which can lead to unhealthy habits/behaviors. One part of the article I read gave great advice about keeping yourself healthy in your body and in you're mind. This is something that we can control despite whatever situation we are in. Here are a few tips that might work for you.

Staying healthy while looking for a job

• Use your extra time during the day to work out. This is a great time to explore new fitness classes and/or work outs (hiking, perhaps). You'll reap the benefits of physical activity including mental alertness, confidence, and a positive attitude.
• Enjoy the luxury of getting a full 8 hours of sleep. You never know when you might have to pull late nights or super early morning, so now is the time to reap the full benefits of a good night's rest.
• Find healthy recipes that you haven't had time to try out before. Not only will you save money by cooking at home, but you'll also save calories.
• Don't turn to alcohol and poor food choices to fill the void you might be feeling. Of course there are many health factors in mind--but you don't want to feel like crap or not be able to fit into your suit in the event you're called into a sudden interview for your dream job.

Staying healthy while in a job you don't like

• It's easy to lose the motivation and energy to workout after a draining day in the office. I highly suggest getting your work out before you get ready for the work day. That way, you're getting a nice dose of endorphins and you won't have to worry about losing your motivation on your way home.
• Take your vitamins! Lately, I've been a huge fan of vitamins. Since I've been taking them on a daily basis, I have more energy, I'm more focused, and I'm more calm. All of these things help reduce the possibility of stress.
• Don't let your local McDonald's or Subway be your daily kitchen. Just as you can lose motivation to work out, a long day at the office can take away your energy to cook a well-balanced meal. If you really don't have time to cook, try to make healthy options. Grilled, not crispy. A 6-inch instead of a foot long.
• Create inner peace through meditation or therapy. Almost every Sunday, I take a BodyFlow class in the morning. I love it because it allows me to stretch out all my tired muscles and then we end with a 15 minute meditation session. By the end of class, I feel all my anxious nerves melt away and I'm not as frazzled about the upcoming work week. I'm also a huge supporter of seeing a therapist. If you're really struggling with your job and can't find a new one as soon as you'd like, talking to someone who can listen and provide constructive advice is a great idea.

Bottom Line:  Don't let any job situation--postive, negative, or in between--mess with your health. Keep yourself a priority, which means keeping up with all of your doctor appointments, work outs, and healthy diet.

Getting Fit on a 20something Budget

Photo Credit: That's Fit, 15 Home Workout Tools for Every Budget

If anyone knows about living under the constraints of a budget, it's me. With the price of food and gas going up and down, we sometimes have to make cuts and sometimes--a gym membership has to be considered a "luxury" aka something that isn't necessary to live paycheck to paycheck. But just because you can't afford a gym membership, doesn't mean that you can't work out. There are many inexpensive or free resources that can fit almost any budget! Here are a few options that I've either used myself or I've come across as I build my "apartment friendly" mini-gym (i.e., workout options that I can do in my living room without disturbing my neighbors below me):

• YouTube:  Can't afford the Michael Jackson Wii video game? Or the Wii for that matter? Try searching for Micheal Jackson on YouTube. You'll find free instructional videos breaking down his famous moves. Once you get the swing of things, you can do your own thing to one of his hit songs. You'll be having so much fun, you won't even know you're working out.
• Wii:  If you already have a Wii --I highly recommend the Zumba Fitness game or the latest Black Eyed Peas game. It may take a while to get used to some of the moves, but once you do--you're going and going, burning tons of calories.
• Workout DVD's: I currently use the Pussycat Doll's workout video when I want to have fun, Jillian Michaels Yoga Meltdown DVD when I want to workout without sweating, and Bellydancing video to help shrink my belly down. And as a BodyPump instructor, I have to mention the new BodyPump DVD's that will soon be available, courtesy of BeachBody. While it's important to ensure you have proper form and technique, sometimes we have to do without the group fitness instructor giving us personalized attention and feedback.
• ExcerciseTV:  If you have cable, the internet, or a smarphone, you can have ExerciseTV! ExerciseTV offers over 150 free workouts on demand and over 100 free full length workouts online.
• Your Neighborhood: Run, walk, jog--whatever works for you! Don't let the cold weather keep you from getting the best all around fat burner into your workout schedule. Just put on an extra layer of clothing and once you start moving, you won't even remember that it's cold. Try MapMyRun to track how far you go or join the WOMAN Challenge for motivation to get active every day.

You can also go to your local Target and Walmart, where you can find lots of inexpensive fitness gear, like resistance bands that you can use while watching your favorite TV show. Once you figure out what type of workout you like and what you're likely to stick with--you can find something that fits your budget. It just takes a bit of searching and planning!

Bottom line: Don't let your budget keep you from getting the benefits of physical activity. Getting a daily workout in your 20s can help prevent many health issues that may come up as we get older.

When it's cool to not be an Angel



Uh oh, Adriana! I don't think you can eat this piece of lettace. Yikes!



If you've read the entertainment news lately--you've heard about Adriana Lima's, extreme dieting before the annual Victoria’s Secret Fashion Show to look super skinny in the floss-inspired bra and panties. Her diet includes the following: Work out twice a day,  drink only protein shakes for nine days,  indulge in "no solids" for those days, and then, for 12 hours before the show no liquids so you can lose weight. She goes on to prove the success of her efforts by saying you can lose up to eight pounds "just from that".

I must admit that I was a bit taken back by Adriana providing her "game plan" with the public. She has to know that many young girls and women aspire to have the figure of a Victoria's Secret Angel. Don't even get me started on the unrealistic image of women that this lingerie company has enforced for decades. I would hope by our 20s, we understand that beauty comes in all shapes and sizes.



However, I know that many of us in our 20s have a lot of "major events" in our lives--this including becoming a bride, being a bridesmaid, going on a dream vacation, or fitting in that hot dress for your birthday. So Adriana's method may seem appealing when under a time crunch. Before you take such a drastic measure to lose weight, I want you to consider the following dangers:

· You're depriving yourself of essential nutrients that your body needs to be strong.

· You'll be less able to concentrate or have the energy to make it through the day (let alone working out twice a day).

· It's only a temporary fix. Once you stop, you're more likely to binge like crazy and even double the weight you've gained.

 So what are some healthy options to look and feel fit & healthy in a short amount of time? Go back to the basics, burn more calories than you consume. WebMD suggests 1,050 to 1,200 calories and one hour of exercise a day (but be sure not to dip below this calorie level for safety's sake). On this type of plan, you can expect to lose 3-5 pounds the first week, or more if you weigh over 250 pounds. You can lose even more weight if you limit (not cut-off) starches and salts. And don't forget to drink plenty of water, eat lots of healthy protein, and keep a food journal to make sure you're meeting your calorie goals.

Bottom Line:  I personally recommend not waiting to the last minute to worry about your dress size. If you practice healthy eating and physical activity on a daily basis, you won't feel the urge to go to such extreme measures. Trust me, I know--it's easier said than done! The way I see it, the Angels can afford the health costs that come with extreme dieting. The rest of us should cut our losses, stay sane, and enjoy solid food like a healthy & fabulous 20something should.

4 Mobile Apps to Keep You HealthyFab Every Day!

Photo Credit: SheKnows.com

It seems like every time I log onto Facebook, somebody uses their phone to update their status, post a pic, or check-in to a resturaunt. This got me thinking--how can our phones help us instantly stay up-to-date for our health? Below are a few free apps that I use myself or a few that I think would be perfect for a 20something gal.:

• P tracker: If you're like me, you're too lazy to mark your period in a regular calendar, let alone carry one around with you. With this app, you have the convience of tracking it with your phone, which you're more likely to use on a daily basis. You're able to note things like the heaviness/lightness of your flow, your mood, level of cramps, and if you were intimate. This app can also tell you when your ovulating, fertile, and when you're next period should start.
• MyFitnessPal: I currently use this app to track my food and fitness activity each day. Getting a MyFitnessPal account is free and easy to use--and so is the app! It's not complicated and closely matches what you see on the actual website. So if you're looking to lose weight or maintain, be sure to check this app out.
• Jillian Micheals Slim Down Solution (iPhone only): I haven't used this myself, but I like it for two reasons. 1) It's free. 2) It's Jillian Micheals, who I love and admire. She gives you great workout suggestions, so it's like having a little Jillian in your purse!
• WebMD: Whether I'd like to admit or not, I usually go straight to WebMD to find out more about a condition or to look up symptoms to find out what the issue could be before I go to the doctor. Now you don't have to wait until you're in front of a computer. From local health listings, to a first aid emergency guide--you'll be covered no matter where you go.

Have I left any of your favorite women's health apps? Don't be greedy, share them in the comments section below!

Squash the A.N.T.s in Your Head

A.N.T.s.: Automatic Negative Thoughts. Many of us get them on a daily basis. We as women are more likely to think something negative about ourselves instead of thinking about something positive. How many of us can't even take a compliment? Someone says something nice about my hair and I usually respond with: "Thanks but it's looking super frizzy day." We constantly beat ourselves up if we don't fit into our jeans, if our hair doesn't look like it came out of a Pantene commercial, and if our makeup isn't flawless by the end of the day. 

So why are we so hard on ourselves? Probably from the impossible expectations set from society. Since we were little girls, we played with Barbie dolls that had impossible figures that we couldn't achieve unless we aspired to look like Heidi Montag (yikes!). We then grow up watching TV shows and looking at magazines filled with models and celebrities with extreme airbrushing. By the time we get into our 20s, many of us have been trained to think that we aren't ever good enough--never skinny enough, never pretty enough. That's what many advertisers want us to think. If we didn't, we wouldn't by their products, right? Don't get me wrong, wanting to be healthy and enhance your features doesn't make you a negative-thinker.

Favim.com

In honor of "Love Your Body" day, I encourage all of us to take a stand against the unrealistic expectations that society set in our brains and squash the A.N.T.s in our head. It's time to love ourselves with a positive body image. How? Below are a few tips:

• Working out: Working out doesn't always have to be about weight loss. You can increase your endorphins and physical activity can encourage you to appreciate the body you have.
• Relieve the stress: Getting plenty of sleep, meditating, and yoga are just a few ways that can help you bring peace. The more calm and relaxes that you are, the more likely you are to think in the positive.
• Postive mantras: Every morning, look in the mirror and say something positive about yourself. It may seem silly, but saying "I'm beautiful" outlood can do wonders for your body image. Because if you don't think it and believe it, who else will.

If you know me, you know that I struggle with this on a daily basis. But I'm hoping you can join me in making a real effort to switch our A.N.T.s into loving positive thoughts in honor of "Love Your Body" and every day.

This post is part of the 2011 Love Your Body Day Blog Carnival

Beware the Wrath of the Weave

Danielle Staub had them ripped out of her head. BritBrit went overboard with them during her "crazy phase". The Sweetheart from Jersey Shore doesn't hit the clubs without them. And Beyonce makes them look fierce on stage. Extensions/weaves:  a process in which a hairpiece is interwoven with real hair to usually increase the thickness or length of the hairstyle. It's not only the latest beauty trend for celebrities, but for all women across the country.

So often we look at the benefits of having longer or fuller hair but I rarely ever hear a women ask or mention the risks that come with this beauty enhancement. In fact, I too once got bit by the "hair weave" bug and got them done last summer. I could only deal with them for about a week before I had them removed. Too much maintence in my opinion. But then again, I'm not one to spend hours getting ready for the day. If I had the time, I totally would though!

So what exactly is the risk of a weave/extensions? Hair loss! Yup, a condition called traction alopecia, which is when too much tension is regularly placed on the hair roots, pulling out the hairs, and damaging the follicles permanently. Translation: You could go bald. And that's so not hot (unless that's the look you're going for, and in which case--work it girl!)!

But what if you're like that girl on the new season of Tough Love who can't function without her extenions? Not to worry. Here's a few tips to make sure you not only keep your natural hair but your fabulous extensions as well:

• Seek a professional who has been trained to deal with weaving/extensions.
• Visit your hair stylist at least once a month to make sure that your not dealing with any hair loss or hair damage.
• If you already notice hair loss and you have a weave or extensions put in, I would first tell you hairstyles and directly afterwards schedule an appointment with your physician as soon as possible to avoid further damage.
• If you're still thinking about getting a weave/extension. Be sure to do your homework on the pros and cons of glue-in vs. sewn-in.

Bottom line: When in need of a weave, proceed with caution!

You think 20somethings don't have to worry about osteoporosis? Think again

Many of us 20somethings rarely think about our bone health. We think it's something we had to worry about when we were younger or when we get older. But our 20s provides a time where we can really reduce our risk for osteoporosis. We reach our peak bone mass in our 20s. So the stronger the bones we have, the better off we are. If we build as many health bones now and maintain those healthy bones, we reduce the risk of hip fractures or loss of bone density down the road.

So what can we do besides eating lots of calcium? Below are a few suggestions:

• Pump it up: As a BodyPump instructor, I have to give a shoutout! At least 3 times a week, I do a mixture of lunges, squats, and other weight-bearing moves within a one hour class. According to Women's Health magazine, studies show that weight-bearing impact activities minimize age-related bone loss, especially in your hips. If group fitness is not your thing, try lifting weights on your own with this great guide from Women's Health magazine, a workout DVD, or consider getting a personal instructor to create a workout that works for you. Whatever works for you.
• Keep a healthy weight: If you find yourself below your suggested weight range, you put yourself at a higher risk for osteoporosis. If you need help gaining weight, visit your doctor to figure out your safe and healthy options to reach your healthy weight.
• Give me a "D"!: Vitamin D, that is. Because most of us find ourselves in a 9-5 job without the chance to get some sun. We have to try extra hard to get the Vitamin D we need. According to EmpowHER, we should be aiming for 600 to 800 IU per a day.

These are just a few ways to get healthy bones. How do you get strong bones? Share in the comments section below.

Bottom line: As I've said in various posts before, this is the time to be proactive with our health. Just a few simple steps can lead to a long and healthy future. So make a healthy step now! I challenge you to do at least on hour of weight-bearing activity a week (BodyPump or otherwise). Who's in?

I'm a Warrior in Pink. Are you?



Photo Credit: Ford's Warrior in Pink



Each year, women and men across American take part in Breast Cancer Awareness Month. And each year, we all do something to help make a difference. From turning in yogurt lids to walking the 3-day Susan G. Koman race, we all do our part to support the research for a cure. We buy the cute pink stuff with the cute pink ribbon, and then as soon as November hits--we turn our focus to the holidays. However, breast cancer isn't a one month,problem. It's a lifelong battle that many of us have endured or will endure at some point in our lives. According to the Young Survival Coalition, more than 250,000 women living in the U.S. who were 40 years old or younger when they were diagnosed with breast cancer. And as we get older, that number will only increase. Livestrong.com states that the average woman has a 1 in 8 chance of developing invasive breast cancer in her lifetime, she only has a 1 in 1,760 chance of developing the disease in her 20s. In her 30s, her chances increase to 1 in 229.

What if we could stop the need to find a cure, and instead, find the cause? Thanks to an organization called the Army of Women, you can. They focus on breast cancer prevention research conducted on healthy women, breast cancer survivors, and women of high-risk (so basically, anyone reading this blog post can volunteer to participate). Today you could make an impact and become one of the 1 million women fighting for a future without breast cancer. It takes 4 easy steps that could make a difference in a woman's life.

So, will you join me in becoming a warrior?

The Army of Women study isn't the only way you can become a warrior. Below are some other options:

1. Talk to your company about joining the Promise Action campaign to encourage your fellow employees to get screened.
2. Become a breast cancer advocate and contact your Senators, Governors, Assemly members, and Council members.
3. Join the Young Survival Coalition and adopt a hospital. All you have to do is find a local hospital and work with the Young Survival Coalition to provide publications and resources to help young women prevent, diagnose, and/or manage breast cancer.

Bottom Line:  I often say to my BodyPump class members, "in order to make real change, we have to get out of our comfort zones". Meaning, to make a real difference, we have to give real effort. However you choose to participate in the battle against breast cancer,  be sure to do it for the women who've fought the battle, the women who will fight the battle, and hopefully the women who will never have to fight the battle.

This post is dedicated in loving memory to Dee Miles Robinson, a true warrior, amazing mother, and wonderful friend.

PCOS: What it is and what you need to know

According to the HHS Office on Women's Health, Between 1 in 10 and 1 in 20 women of childbearing age has PCOS: Polycystic ovary syndrome.

Women's Health magazine recently featured a story about a 25 year-old woman and her expierence getting misdiagnosed before learning she had PCOS. Here's an excerpt from the article on misdiagnosed patients.

So, a woman walks into a doctor's office. She's 25, and her cramps are out of control; her period is irregular at best. What's more, she's packed on 50 pounds in 18 months. Her general practitioner suspects and tests her thyroid. Normal. She's shuffled to a gynecologist, who orders a raft of blood work. Normal again. She's prescribed Advil for the pain and birth-control pills to regulate her cycle. Back home, she takes to the Web, searching for answers. And at a followup visit with her gyno, she timidly offers a diagnosis of her own: polycystic ovary syndrome (PCOS), a hormonal disorder that plagues some 5 million young women. "Doubtful," says her doc. "You don't fit the profile." Though the classic PCOS patient is overweight, sufferers also have unnaturally high testosterone levels, something that's missing here. Besides, before her recent weight gain, she'd been slim and healthy, so she's likely just going through a normal postadolescent metabolic slowdown, says her M.D. She'll bounce back soon enough. Except that she doesn't—and two years later, after constant pain and countless more appointments, procedures, and tests, Alexa Stevenson of St. Paul, Minnesota, is finally correctly diagnosed by a reproductive endocrinologist with PCOS, the most common cause of infertility.

Crazy, right? So how do you know if you have it? Here are the symptoms for PCOS, courtesy of the Office on Women's Health:

• Infertility (not able to get pregnant) because of not ovulating. In fact, PCOS is the most common cause of female infertility.
• Infrequent, absent, and/or irregular menstrual periods
• Hirsutism (HER-suh-tiz-um) — increased hair growth on the face, chest, stomach, back, thumbs, or toes
• Cysts on the ovaries
• Acne, oily skin, or dandruff
• Weight gain or obesity, usually with extra weight around the waist
• Male-pattern baldness or thinning hair
• Patches of skin on the neck, arms, breasts, or thighs that are thick and dark brown or black
• Skin tags — excess flaps of skin in the armpits or neck area
• Pelvic pain
• Anxiety or depression
• Sleep apnea — when breathing stops for short periods of time while asleep

If you think you have a lot of the symptoms above but don't want to go thru the same expierence Alexa had to deal with, here are a few tips to help you prepare for your doctor visit:

• Do your homework. Alexa searched for informatoin on the web. This is a good idea if you search within credible health websites. Try WebMD and womenshealth.gov to get you started.
• Make a list of all the symptoms you have and the severity in which you have them.
• Look into your family history. Has anyone else in your family been diagnosed with PCOS? Any history of diabetes or infertility could also serve as a red flag.
• Find a doctor who has expierence with PCOS. Those who do, have more expierence diangosing the symptoms correctly.
• Go to your doctor visit with lots of questions. Writing them down will garuntee that you don't forget anything when you get there.
• Be prepared to take a lot of tests if your doctor thinks you could have PCOS. WebMD has a great list of tests that you  may undergo during your visit.

Bottom line: Knowledge is power. In honor of PCOS Awareness Month (September), I feel it's important that us 20something ladies are proactive about our health. PCOS isn't a condition that's discussed every day, but it's something that could impact your health and your future. Pay attention to your body and don't be hestitate to speak up if you think something is wrong.

5 HealthyFab Ways to Get Ready for Summer 2012!

Yes, I said 2012--it's time to plan for next summer! As the fall season approaches, many of us like to hide behind bulky sweaters and hibernate by staying in front of the TV and away from the gym. And then before we know it, it's swimsuit season and we are in panic mode--sometimes going to extreme and unhealthy measures to fit into that oh-so-cute bikini.

Stop the madness! When it comes to getting a healthy, fit, and sexy bod, slow and steady wins the race. Start following these 5 tips and within a year you'll be rockin' that yellow polka dot bikini.

1. Get religous about your fitness.  Become devoted and dedicated to a workout that works for you. BodyPump (had to do a shoutout, sorry!), jogging, tennis--whatever makes you move and bust a sweat. Try a few of these 20something workout moves created by Women's Health magazine if you need guidance/advice.
2. Fruit, veggies, and grains--oh my! You need to dream about fruit, veggies, and grains. You need to crave fruit, veggies, and grains. And most importantly, you need to eat your fruit, veggies, and grains. And according to ChooseMyPlate.gov, you need to make half of your plate fruit and veggies. So hit the grocery store to stock up asap! Feed your body the nutrients it needs to sustain your workouts and give you the energy you need to conquer the day.
3. Show your skin some daily TLC. Not only should you wash your face at least twice a day and wear sunscreen daily, you should also make a regular visit with your dermatologist. Be sure to visit a dermatologist at least once a year. Check out these great tips from Oprah.com for more ways to keep your skin in peak condition.
4. Don't let the bed bugs bite.  It goes without saying, sleep is fuel for our brains. With everything a 20something has going on (work, happy hours, gym, parties, shopping, etc.), you need your energy and memory to function. The less sleep you get, the more likely your going to crave sugars and carbs. And the more sugar and carbs you eat, the more likely you'll gain weight.
5. Oooommm, Namaste. Seriously, we are too young and too fabulous to be too stressed. Always make sure you take a minute to breathe, laugh with a friend or watch a funny video, and step away from the computer screen. When you start to freak out, really look at what you can eliminate in your life. The less stressed you are, the less likely you'll want to pig-out on on a whole pizza or drink 5 glasses of wine in one night. Eventually the stress will make it's permanent residence on your hips and belly, and that's never in season (fall or summer!)

Bottom line: What you do now will make a huge difference next summer and 20 years down the road. Avoid drastic measures like plastic surgery or extreme dieting to get the healthy body you want and deserve.

Eliminate the Self-absorbed Sidekicks and Emotional Vampires

A recent study found that 8 in 10 people deal with "self-absorbed sidekicks and emotional vampires" aka toxic friends. It's usually in our 20somethings when we start to reassess our friendships. We start to realize that having those toxic friends can have a huge impact on our health--the stress in itself can lead to unhealthy behaviors.

Not sure if you have a toxic friend? If you answer 'yes' to any of the questions below, it's time to consider just how much you want that friend around:

• Does your friend constantly talk about herself/himself without even taking 5 seconds to think about you or anyone else?
• Does your friend constantly complain about every single little thing?
• Does your friend criticize everything you do? Even when you're not asking for their advice?
• Does your friend throw little insults your way?
• Does your friend try to boss you around? And do they throw a 'temper tantrum' if you don't take their "advice"?
• Does it seem like your friend is never around or available to actually be a friend unless they need a favor?

If so, they gotta go! It's not easy getting rid of a toxic friend. At some point, you had a positive experience with them, so they weren't always toxic--but as many of us continue on the 20something path, we tend to change. Some because more "me, me, me" while others start to appreciate the amazing people they have in their life. If you want to have lifelong friendships, you have to keep the right ones around, starting now! Below are a few tips to do it with class:

• Put your time and energy on things that make you happy, i.e. friends, hobbies, family, etc.
• Don't feel pressured to return the phone calls and texts. By minimizing the communication, the friend should start to get the hint.
• Be blunt: Tell them in a letter how they feel, but by doing this, you should be fair and see if they are willing to stop being so toxic. If they are a real friend, they'll listen to what you say. If not, they'll be happy to move along.
• Set boundaries! Perhaps only spend time around that person in a group setting, or keep the conversation within the real of Facebook.

Bottom line:  Some of you may not agree with the advice above, so figure out what works best for you. Just remember, life is short, time is precious, and friendships should be special. No one should literally drain the energy and positivity out of you. I can tell you from personal expierence that it's not easy, but it's totally worth it in the end. When you get rid of a toxic friend, you feel a huge weight lifted off your shoulders, a weight you didn't even realize you've been carrying around. It's pretty fabulous!

Let's Discuss: Male or Female Gyno?

By the time we are in our 20s, we probably have an idea of who we prefer to become our partners in health and that includes our gyno. Though at the end of the day, I'm sure many of us aren't counting down the days until our next exam, right? So when its actually our time, we want to be sure we're as comfortable as possible, and a big part of that is who your gyno is, i.e. their education, expierence,...and their gender.

Earlier today, I had an interesting "debate" with a two of my friends about our preferences for a male or female gyno. It's interesting to see how women widely vary in thier preferences. Every time I have this conversation with women, I always hear different reasons on why they have their preference for male or female. Instead of me telling you which I prefer, I'd love to hear from you!



Photo Credit: TVFanatic



Which do you prefer (male? female? doesn't matter?) Or put it this way--would you want a "Miranda Bailey" or a "Kurev" from Grey's Anatomy to be your gyno?And why?  Have any expierences that made you have this preference? I want to know! Feel free to leave anonymous comments below if you're hestitant about discussing such "personal" issues.



Fan of the tan or addicted to the rays?

A medical center recently released a new study claiming that those who have the need to tan constantly share similarities to the behavior of an addict. Who knew! According to one of the researchers of the study, many tanners come back for the positive feeling of tanning even though they know the risk of melanoma.

Do you find yourself booking a regular visit to your local tanning salon on the regular? You might need to re-evaluate how often you really need to get your glow on. Being an addict of anything isn't fabulous. You may not realize how it's impacting your life. Addicts will choose their temptations over friends, loved ones, and their health. When it comes to tanning, the Skin Cancer Foundation states that those under the age of thirty who use tanning beds ten times yearly have eight times greater the risk of malignant melanoma. Yikes--need I say more? Simply put, tanning does not make you look healthy, if anything, it highlights the skin damage. What's healthy about that?

That's why I'm a huge fan of the "Go With Your Own Glow" campaign by the Skin Cancer Foundation. Nothing is more fabulous and healthy than a woman's natural, healthy glow. They give fabulous tips on how to get that fabulous glow without the need to hit the tanning salon.

Bottom Line:  Keep it fabulous and natural. Going to a tanning salon is like going to cancer shop and asking for the un-fashionable melanoma treatment. Who wants to be addicted to cancer in their 20s? Not me!

Proceed with Caution: Diet Pills

A 20something (or any woman for that matter) always has a reason to lose weight--and lose it super fast. It could be a big birthday party, wedding, hot date, or the anticipated run-in of an ex. These are the moments where we want to look our best, ready for the gazillion pictures that will soon be posted on Facebook (aka live on the internet forever), and the need to feel confident, sexy, and fabulous. With society's focus on extreme weight loss, it's no wonder we are tempted to buy one of those diet pill bottles--you know, the ones where they promise "rapid weight loss" on the label. These "magic pills" often come with the tempting tag lines and celebrity endorsments constantly tempting you from while watching TV, surfing the internet, and reading magazines.

Don't get caught up on the glitz & glam for these so-called "magic pills". As with many over-the-counter products for your health, you need to be aware of the potential health risks. Such risks include (according to LiveStrong):

• Abdominal discomfort:  Abdominal or gastrointestinal discomfort can potentially develop when you take Orlistat, an appetite suppressant.
• Rapid heart beat:  This happens when as the suppresments communicates with the various parts of the brain that control your appetite.
• Sleep issues: Either feeling super sleepy or not getting any sleep at all, the various ingredients of the diet pills can mess with your sleep pattern, which in turn can lead to other health and safety risks.

If you are dire need to lose weight fast, approach diet pills with caution. Consult your primary physician and ask what's the safest way to lose weight. As a fitness instructor, I would stay away from speedy weight loss methods. Many who do lose the weight so quickly rarely keep it off and sometimes gain more than what they weighed before. Instead, eat healthy and workout, drink lots of water, eat plenty of veggies and fruits, and get your 7-8 hours of sleep. Then find other ways to feel fabulous--get your hair done, buy a flattering outfit, or find a new lip gloss to make your smile pop in your pictures.

Bottom line:  Don't be fooled by the glamourous celebrities and tempting taglines. Chances are, celebrities have a lot more help than a few diet pills to stay super thin and while results may come true, they don't last forever and who knows what the long term effects could be. Instead of waiting for the last minute to lose weight, adopt a healthy lifestyle now so that you can feel fabulous later!

Wedding To-Do's: Cake Tasting, Wedding Dress Shopping...and Genetic Testing?

Congratulations! "He put a ring on it"!!

The average age for a woman to be engaged for her first marriage is 25. While many women like to focus on selecting the date, choosing their bridesmaids, and figuring out the honeymoon location, there's one thing that many brides-to-be don't focus on during this important time in their life. Their health. Yes, many future brides like to lose weight before the wedding, but let's be honest, it's not to prevent heart disease, it's to fit in that perfect dress.

Photo Credit: strollerderby (The Health Benefits of Marriage)

Making an appointment to the doctors office is just as important as making an appointment with David's Bridal or with the local bakery. Below is a bride-to-be health checklist to have a happy, fabulous wedding day and marrage.

• Have a Pap smear, and a complete pelvic exam to check for any abnormalities.
• Talk to your doctor and decide which type of birth control is best for you and your future fertility.
• Take a genetic test if children are in the future.
• Don't want children? Discuss with your doctor and your fiance about tubal ligation or vasectomy.
• Get tested tested for HIV and other STDS. This is very important as undiagnosed sexually transmitted diseases such could have a devastating effect on your future fertility.
• While you're at it, get a complete general physical exam that includes laboratory testing and a discussion about your family medical history and make sure that your immunizations are up-to-date at this appointment.
• Worried about your monthly friend visiting on the big day? Talk to your doc about using contraceptives to delay the onset of menstruation. There are many types of contraceptives that can assist in causing a long delay in your cycle. Added bonus: You don't have to worry about a copay anymore. Yay for saving money on the wedding budget :).

While these items are suggestions, every women will be different in regards to health needs. So be sure to talk to your primary care physician to figure out what's needed for you and your spouse. A healthy bride means a healthy marriage and that means a healthy family!

Bottom line: Your health is just as important as your wedding dress. Always make your health a priority. While many of us take the time for pre-marriage counseling, we should also take the time for pre-marriage health testing.

A Fabulous Leap for Women's Health!

Photo Credit: Examiner.com for Detroit, MI

So if you're like me, you barely have time to catch the news or read the latest detailed report on women's health. But I'm pretty sure you've heard or read about something regarding free birth control via friends and Facebook, right? Yup, the Institute of Medicine recently released a report comissioned by the Obama administration, recommending various preventantive services that should be provided to women via insurers without the need for a copay. Nowadays, this is a huge cash saver for a lot of fabulous and frugal ladies out there!

Since you're so busy being fabulous and all, I've looked at the report and highlighted the "need-to-knows" for my fellow 20somethings. Below are the recommendations that might impact you in the near future (7 out of the 8 recommendations will impact women in their 20s):

• Screening for gestational diabetes. (Screening for gestational diabetes in pregnant women between 24 and 28 weeks of gestation and at the first prenatal visit for pregnant women identified to be at high risk for diabetes.)
• Counseling on sexually transmitted infections: 
• Counseling and screening for HIV 
• Contraceptive methods and counseling to prevent unintended pregnancies. (Adding the full range of Food and Drug Administration-approved contraceptive methods as well as patient education and counseling for all women with reproductive capacity.)
• Lactation counseling and equipment to promote breast-feeding. (Coverage of breast pump rental fees as well as counseling by trained providers to help women initiate and continue breast-feeding.)
• Screening and counseling to detect and prevent interpersonal and domestic violence yearly well-woman preventive
• Care visits to obtain recommended preventive services. (Think annual gyno visits!)

Recommendations are great! But actions are better. As a busy 20something, I want to know when these preventative services will be provided and what I need to do to make them happen for me. To date, the HHS has issued a plan that requires insurers to offer free birth control to women! Isn't that sweet? That means no copays. And that can be a huge savings for a lot of us "paycheck to paycheck" gals. Think about that one time where you had to skip birth control to make sure you could pay your electric bill? Well, you don't have to worry about that anymore! About all insurers have to provide this service, unless they are religious-based, as they have the option to opt out. And to put the "cherry on top", this also includes the morning after pill! Hooray for no more un intended pregnancies! Perfect follow-up to my recent post about sticking with your birth control. Expect to see this plan to take effect immediately, starting today (August 1).


Bottom line: This is the a historical achievement for women's health.  Now all women, regardless of income or age, can have access to the important health services. The free birth control is a great step and hopefully leads the way for the other recommendations to be implemented. Stay tuned!

Get the Full Scoop: 'Below the Belt' Maintenance

Summertime usually means becoming BFF with your local nail salon for a mani, pedi, and yes--even a bikini wax.  Sometimes a bikini wax isn't enough as many women are also opting for the brazillian--the latest trend in hair removal. You might even say that 'everybody' is doing it, including your friends and even the fabulous Carrie Bradshaw herself!  Surprisingly, many women and/or TV shows fail to mention the health risks associated with hair removal for such an important part of the female anatomy.  If you look around, there aren't that many reliable/immediate statistics out there. That doesn't mean there aren't any risks!  How you decide to groom yourself is totally your choice, but I highly advise that you make it an educated choice. Below are some of the potential health risks that you may want to know about before you make your next round to the nail salon or spa:

• Infection (aka rashes and irritation, or worse)
• Scaring.
• Folliculitis or ingrown hairs.

While bikini waxing has become a popular trend, you shoiuld know that your body produces the "hair down there" to protect it your lady parts from infection and to protect sensitive skin. If you plan on getting a bikini was or a brazillian, consider the following tips to keep yourself safe:

• Choose a reputable and licensed salon and make sure the place is spotless.
• Never allow "double dipping" or the use of a spatula more than once.
• If something doesn't feel right, speak up. Always listen to your body and your instincts before its too late.

Bottom line:  Choose what works best for you--trimming, bikini wax, or a brazilian, just make sure you do your research and take measures to avoid risks.

The Major Symptom of a Quarter Life Crisis

Not sure what a "Quart Life Crisis" Is? Before you read what's below, start here--> read this!

I personally know that depression can be a major side-effect to the Quarter Life Crisis. Yes, that does exist.  It's a time from our late teens to our early thirties when many of us can feel stuck, having to "pay our dues" and sometimes realizing that what we thought we wanted in life, is no longer what we want. Still not sure you buy into the whole "quarter life crisis" thing? Check out the 2009 Washington Post article, Hard Times Can Be Troubling Even for Those Too Young for a Midlife Crisis.

According to Mental Health America, depression occurs most frequently in women ages 25-44. For us 20somethings, depression can creep up as we leave college and enter the workforce, the new presence of emands and challenges that can seem overwhelming, the ending "lifelong" friendships, and even a constant stream of bad dates and boyfriends/girlfriends. Some of us may have a "blue" day every once in awhile, but then there are others who might feel down for a long time--weeks, months, even years if help is not seeked.  According to the Center for Young Women's Health, "depression is a psychological condition that affects your feelings, behaviors, and thoughts. You may have feelings of sadness or irritability, a lack of energy, trouble sleeping, feelings of hopelessness or worthlessness, or unhappy thoughts about yourself or your life. You may even feel that your life is not worth living, or think about hurting yourself. Depression can also affect you physically: you can have aches and pains all over, or in specific areas such as your stomach. You may have headaches, trouble sleeping, eating, or concentrating."

How do you know if you are depressed? If you have a few of these symptoms, you should contact your primary care physician who can officially diagnose you:

• Feeling sad and/or empty.
• No long enjoying the activities you used to enjoy.
• Feeling irritated at everything, even the little things that never bothered you before.
• Tired and/or a lack of energy.
• Eating very little or eating too much.
• Always sleeping or staying awake at night constantly worrying.
• Inability to concentrate.
• Being super negative about yourself, including getting irritated when you receive a compliment.
• Feelings of hoplesness.
• Having thoughts that you no longer want to live, wanting to hurt yourself, or have tried to hurt yourself. *If you can relate to this bullet, I urge you to call the National Suicide Prevention Lifelife:  1-800-273-8255.

If you are able to relate to two or more of the symptoms below, don't hesitate to reach out to a family member, friend, and especially a health professional and let them know you need help. You'll be surprised that many other 20something women go through depression and can relate to how you feel. In fact, helping others is a great method to pull someone out of depression. So speaking up and asking someone for help could also allow you to help someone else.

Bottom line: If you think you're depressed, talk to someone you can trust and seek the help of a professionals. The sooner you make an effort to get help, the sooner you can life a long happy life. Our 20s is a time where we can explore life, learn more about ourselves, and create happy memories.