Back with a Healthy Vengeance!

If you haven't noticed, it's been some time since my last blog post (January of this year to be exact). I've had quite a bit going on since my regular blogging days. This includes starting grad school, getting a new job, and trying to focus on being healthy from the inside and out. I'm happy to say that I'm back and eager to continue educating, discussing, and sharing important health issues with my fellow fab ladies!

My come-back comes with a few new changes/features, including:

• A new name: HealtyFabFit. I want to broaden my focus to women of all ages and ethnicities instead of only women within their 20s.
• Monthly Women's Magazine Article Club. To know me is to know that I love to read just about every single women's health magazine out there. I have a subscription to SELF, Women's Health, Shape, Fitness, and I'm a regular reader of Weight Watchers magazine. I often read an article that fits perfectly with my blog and my readers, so I figure why not have a similar concept of a book club, but this time, we keep it short and sweet with a magazine article for a quick read. It's perfect for the fab gal that's busy and can't find the time to squeeze in leisure reading.

 Those are just two key features that I'll be introducing with my come-back and I have a few other ideas brewing in my head. I'd love to hear from any of my blog visitors out there. After all, this blog is for you! Please subscribe, share, and comment to help me keep this blog go from surviving, to thriving!

XoXo,

Rose

A Personal Touch to HealthyFab20s: My Weight Loss Journey

First, I'd like to all those who have read and supported my blog. It's been a work in progress and something that I've really come to love and enjoy. With that, I want to bring this blog to its fullest potential in helping other fellow women, especially my fellow 20somethings, live a healthy and happy life. After talking with many of my friends and family, I've realized that weight loss or maintence is a huge part of a 20somethings life.

So what better way to help other women by sharing my personal weight loss journey? Quick Story:  3 years ago, I lost 68 lbs via WeightWatchers. But since those 3 years, I've gained all of it back. It's been incredibly fustrating, discouraging, depressing, etc. I know what it takes to lose the weight, I know what it feels like to be fit--I also know what it feels like to gain a lot of weight back, to not feel fit, and to feel out of control.

So here I am today, ready to get back to where I was before. I want to be fit so I can wear the cute clothes I've saved in my closet, to teach BodyAttack without gasping for air, and to feel good about myself once again. I'm doing this for me and no one else.

I'll be giving monthly check-ins on my progress and what I've learned a long the way. My short-term goal is to train to complete the Warrior Dash in May, which will include a 5k obstacle course. I can barely run a mile, so to run three while also jumping over fire, crawling through mud, and climbing a wall seems a bit intimidating to me. My goal is to finish, even if I'm in last place.

I've already lost 7 lbs before this post, but I'm going to use my current weight as a starting point.

Current stats:

• Weight 238.1
• Waist: 48 inches
• Chest: 45 inches
• Hips: 52 inches
• Jean size: 16/18

Below is a pic of me from a 5k that I walked. I know it's a bit far away, but with my measurements listed above, I'm fine with that ;). Right now, I'm using MyFitnessPal to track my calories and workouts, if you're on there, be sure to add me as a friend (username: rosemh83). Be sure to check in next month for updates!

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!