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.