Update: #LMWLLifestyle Challenge, Days 3-7

Hey, People! I'm still going strong with the #LMWLLifestyle challenge via Sarah Jenks!  I haven't had a chance to blog since my last post because I've been working or doing the challenges. But here I am, writing this post as I watch the season finale of my favorite TV show the Walking Dead! During commercial breaks, of course ;). I've got days 3-7 to share below, so please keep reading!

Day 3: Watch the sunset
I thought this sounded like a beautiful idea and couldn't wait to see the sunset after a few gloomy days filled with clouds and rain. Sarah chose the challenge to encourage us to acknowledge the beauty that's around us every day. While I wasn't able to catch a true sunset, I got a glimpse in between the super cloudy day. This challenge encouraged me to slow down a bit to appreciate the little things.







Day 4: Get out of your normal space to watch a new video from LiveMoreWeighLess.com. 

After a very long day, I was really happy to step away from my apartment with dozens of reminders of my long to do list. Instead, I went to a local Panera Bread to watch Sarah's video without any distractions from my TV, my dog, etc. In Sarah's
Video #2 of the LMWL Lifestyle Video Training Series, one of the things she encourages us to do is a "something" that we want to do now instead "waiting on the weight" to encourage us to live our life filled with things that make us happy. This could be dating, spending more time with a loved one or friends, going to a dance class, etc. Sarah explained that when we don't do the things that make us feel happy and fulfilled, we turn to food to fill a void. If we live our lives and fill them with happy and fulfilling things, we'll decrease our need to turn to food as our companion or excitement of the day. This really connected for me and made a lot sense of what has made me turn to food and continue to turn to food.  Sarah also encourages us to fall in love with our bodies, to nurture it, and to be more gentle and caring. So often, we as women tend to be aggressive and rough with our bodies via crazy detox diets, workouts we don't enjoy, or that inner voice critiquing our imperfections. Enough! It's time to appreciate our bodies. To honor this, I gave my body some TLC with a resting and restorative pose that I found on Pinterest, as shown in the image below. I highly recommend it!

 

Image Souce: http://www.clipzine.me/u/clip/72679800396260581918

Day 5: Tell someone she's beautiful.
This challenge was all about appreciating someone's beauty. I thought this was a great way to pay it forward with the positive energy I've received from doing Sarah's challenge. I chose not one, but two of my two cowokers!

 

Day 6: Enjoy the healing power of  water

This challenge couldn't have come at a more perfect time. I was getting ready to work a 12 hour babysitting schedule on my Saturday (oy). I could have used my morning to knock a few things of my to do list, etc. But instead I chose to go to my favorite work out class and then enjoy my breakfast outside as I watched over the lake and morning sun. It was gorgeous and so peaceful. This is something I definitely want to add to my daily/weekly schedule as an effort to be more calm and centered. I mean seriously, look at the beautiful picture below! I need more of this in my life! I deserve this!

Day 7: Get creative
Sarah encouraged us to express ourselves in a creative way through art. We could write, dance, sing, etc. I chose to paint. I'm not good at it. Quite frankly, I think I suck. But I enjoy the process of painting. It's calming. Painting forces me to focus on the colors, the shapes, and the brush strokes. I decided to paint the sun as a throwback to a sunny day this week. I loved feeling the heat on my face. It felt wonderful. So I wanted to pay tribute to that feeling by painting the sun. For obvious reasons, a friend of mine teased me about the painting saying it looked like a tick. But whatever, what are you gonna do? Art is interpretive, right? ;)

So that completes the rest of the challenges for week 1. Next week, Sarah's challenges will include watching a new video, connecting to our religion/spirtuality, being makeup free (eek!), a weekend date (this will be tough for me), wear something that's outside of your usual wardrobe, showing our body some love, and taking a bath (I'm so for this one). I'm excited to see what I experience during each challenge and look forward to sharing my adventures with you in a future post.

Heads up: You can join Sarah's Live More Weigh Less Lifestyle Program Launch on Wednesday at 7 PM EST!  The party is happening at livemoreweighless.com/launch-party. I'll be there, will you? Let me know in the comments below!

I'm Back...again! And this time with the #LMWLIFESTYLE Challenge!

Hey there! Long time to "talk!" You know how I said I was back in my last blog post and then disappeared again? First, my bad. Second, let me explain. I was kicking off my effort with the Strong in the New Skinny program. I was doing great for about 3 days and then I crashed. It wasn't for me. It was too restrictive. Although you get to introduce select foods into your diet as you move forward, the overall program was too much of a drastic change for me. I think it's a great approach for someone that's trying to drop the last 10-15 lbs. Not someone like me who now has to drop about 95 lbs!

Wow. I have to lose 95 lbs! That means I've gained 95 lbs since 2010-ish? Crazy. Sigh. Moving forward...

So as you can imagine, I've been pretty disappointed with myself for not sticking with the program and not getting back on track with WeightWatchers as I vowed I would to myself, my friends, etc. Lately, nothing has been sticking. I know what to do, I just can't seem to really do it. It's not that I don't want this--I really do. I have visions of what my "back in shape" life will be like. I have clothes sitting in my closet begging me to wear them in the near future. I have a motivational poster on my wall, workout gear everywhere, a Pinterest board called "Get it Right, Get it Tight" with hundreds of tips on how to lose weight and get that "perfect body." What could I be missing?! Why is it not clicking for me like it was when I was 20 years old when I first started my weight loss journey that took off 68 lbs that I thought I'd never see again?

So after my latest weight loss fail, I kind of just floated in between giving up and not giving up. That's until I came across this promoted post on my Facebook newsfeed. I saw this "Live More Weigh Less" challenge and I was immediately drawn to it! Once I clicked on the website, I knew this is exactly what I've been searching for. Please let me introduce you to my latest hero: Sarah Jenks and the Live More Weigh Less Program!

In a nutshell (and I'm paraphrasing on what I gathered, but please go to the website to learn more), Sarah focuses on living your life with pleasure to be healthy instead of restricting and depriving yourself. She gets to the core of why we do what we do. For me, I'm eating because I'm not in a happy place. I'm eating because I'm stressed, sad, lonely, bored, etc. But what if we changed the things that are making us stressed, sad. lonely, and bored vs. the thinking that all of this can change once we reach our goal weight? By doing so, we can be less inclined to emotional eating and do the things that make us feel better and happier (internally and externally). Over time, our bodies will go on a natural and sane path to the healthy shape that it's meant to be in (no more trying to compare our selves to some unrealistic celebrity body). What a great concept! Embrace yourself + live the life you want = a healthier and happier you!

I don't know about you, but I'm all about that! So I was quick to jump in on her Live More Weight Less Lifestyle Challenge.  It's not too late for you to join. You can group together the days that you missed all in one day or start up on the day that you decide to join the party :).  I'll be sharing my experience with this program in the hopes that it will encourage and inspire similar ladies. So read below and please check in for days 3 & 4 soon!

Day 1: Wear Red Lipstick, Do Something Fun, Non-Distracted Eating

So for the first day of the challenge, we were tasked with wearing red lipstick. At first, I wasn't sure I could do this. I honestly thought I could just take the photo and then wipe it off. But I really want to do this and not make it about showing off on social media. So I stuck to my guns and rocked the red lips all day long. Right away, I noticed that I felt more confident. I was able to look people in the eye as I said hello. In fact, I'm pretty sure I caught the attention of this cutie during my coffee run. I've seen him before and I don't think he's ever really spoken to me before. But that morning, he was all "Good Morning!" "How are you?" "Welcome to Target!" with a huge smile on his face. I couldn't help but giggle to myself. And it doesn't hurt that I got some nice compliments on social media either ;).

For her video training series, she asked us to do something fun and to eat without distraction. I wish all homework was like this! So I took myself out on a solo movie date to see Insurgent (liked it) with a gift certificate I got for Christmas. For dinner, I ate at my dinner at the table instead of my bed (while watching TV) with my dog unable to get in my face. No phone, no TV, just silence to enjoy and appreciate what I was putting in my body.

Day 1 was a success and I plan to do more of these things in my day to day life, beyond the challenge.

Day 2: Buy Yourself Fresh Flowers

I love flowers. I've lately been into floral prints when it comes to fashion, so this is probably my fav of all the steps in this week's challenge. I'm assuming they're considered fresh, but on my way to work I bought a dozen roses from Giant ($10 total). Half pink, half white. A nice springy look that goes well with my cube decor.  Despite the cloudy day today, the flowers have certainly put me in brighter spirits. Why wait for someone to buy me flowers? I think I'll add this to my list of "random pick-me-ups just for the hell of it."




So there you have it. It's a long post but I really needed to get all of this out there so you can understand where I've been and what I'm now doing. Thanks for reading to the end. I promise the other posts will be shorter :).

Let's chat: Are you already in the challenge? Thinking about it? Can you relate to any of my thoughts/experiences? Let me know in the comments below!

I'm back!

I'm back! Yes, it's been a hot minute, but I blame it on grad school, trying to live a life away from the computer screen, my job, friends, a short stint in dating, etc. Why am I back? I'm resetting my healthy lifestyle and I figured blogging would be a great way for me to stay accountable and inspire others.

So here's what's going on in a nutshell:

• I've gained some weight since you last heard from me. I'd say a good 20-30 lbs (I can't remember my exact weight since my last blogged, but that's how much I gained during grad school and a super busy/stressful season at work)
• I no longer teach group fitness. I tried to get back into it, but it wasn't working. I figured this is okay because I can still motivate others with my blogging and focus more on my own health and fitness journey.
• With group fitness teaching out of the picture plus the weight gain, I'm not as physically strong as I used to be.

My "before" as I work on the "after" (12/2014)

With all this said, I've recently been on a mission to get my health back. Now that I'm in a new decade (30s are fierce!), I know that what I do for my health now will have a huge impact on my health as I get older. I want to age gracefully and healthy, so now is the time to plant the seeds.

How? Well, I was doing my tried-and-true WeightWatchers program (which I'll always love), but I honestly kept "restarting" every other day or week, which was my way of making an excuses to eat what I want and not count my points. Then I'd get frustrated when I didn't lose any more than 10 lbs over the past year or so. I realized that I've been more dedicated to bad food instead of being dedicated to having a healthy lifestyle and reaching my fitness goals.

I need to end my bad relationship with food!

I've came to this realization while reading this book called "Strong is the New Skinny." They have

this reset diet that lasts for 4 weeks and it focuses on resetting your daily diet with clean/healthy foods.  I've always tried to avoid doing anything "clean" for a diet, because I always thought it was super extreme. But when I look at the people who are at the health and fitness goals that I want, I realize that the difference between them and myself is our diet. So why not try to do what they do and see if it works for me? My next few posts will be focused on my experience, so be sure to stay tuned!

I'm also happy to say that I've invested in a FitBit--and I love it! I'm all about data to track where I've been, where I am, and where I'm going. So expect to see updates and details about my experience with my favorite gadget in future posts as well. 








So what's new with you? What are your health and fitness goals as we enter the new year? And what tools/resources are you using to get there? Share in the comments below!

Fitspiration: Kelly Clarkson

Um, if you haven't noticed how fab Kelly Clarkson has looked recently, we have a problem! I've always admired Ms. Clarkson because she's never been afraid to keep it real. I could always relate to her. Just as she experienced gaining weight in the public eye and the criticism that came with it, I've had to experience gaining weight in front of the eyes of my BodyPump members and feeling the "judgement" of those new members when they realized that their instructor was heavier than they are.

The average person would probably want to dig in a hole and hide, but we both decided to use our real-woman bodies to inspire and encourage others to love ourselves just the way they are. She was recently quoted in a Redbook magazine interview saying that she  wants to "...instill in my fans is to be healthy and happy. I have no desire to be super-skinny."

Photo source: HollyScoop.com

 I've declared Kelly Clarkson my Fitspiration for June, not because she is thin, but because of the journey she took to get to where she is today. She works out like a "normal" person and her motivation to look healthy and fit for her fans! Kelly C. is the perfect example of what being healthy, fabulous, and fit is all about--no matter what size dress she wears!

It's Our Time to LiveLifeActive!

I'm a huge fan of WeightWatchers and I'm also a huge fan of working out! So needless to say, I was thrilled to earn about this new fitness challenge called LiveLifeActive, led by the fabulous folks at WeightWatchers.

I started the challenge last week and it's just what I needed to get my motivation into gear. I like this challenge because it's not limited to walking/jogging/running, it's open to anything that get's you moving. That's a shoutout to the Zumba-atics, yogaholics, and bootcamper's! However you wan to do it, your goal will be to earn 14 ActivityPoints per week for 6 weeks. Every week, you get a chance to win prizes and you get to see the progress of other challenge members--aka extra motivation!

I highly encourage that you check it out.  Afterall, what do you have to lose? Calories and pounds! And for extra encouragement, think of all those endorphins you'll overdose on? You'll be a healthy, fabulous, and more happy version of you!

If WeightWatchers is not your thing, join a similar activity challenge hosted by a women's health magazine or a popular and credible health website.

Tell us: Are you joining the LiveLifeActive Challenge? What types of exercise will you be doing?

Flexing Fab Muscles for American Bone Health

As a BodyPump instructor, I often get new members that want to try my class because they want to lose weight or get leaner muscle. While it's true that weightlifting can offer both of these benefits, the biggest benefit of all is the opportunity to build stronger bones that will last a lifetime. That's why I was super excited to take on the "American Bone Health Challenge" from the American Bone Health organization focused on preventing osteoporosis and providing education on bone health across the country.

You may be asking, what exactly is this "American Bone Health Challenge"? Well, women and men nationwide are encouraged to take photos of themselves flexing their muscles in front of local landmarks and sharing these photos on Facebook, Twitter, their blogs, etc. I couldn't resist--this challenge has my name written all over it! So I decided to put my own personal twist to the challenge and added a few of my special BodyPump members to flex their guns after working them hard for the past hour. These ladies join my class every week with a smile on their face and their eye on the prize--> strong, sexy, fit bodies!

So here we are--sweaty, exhausted, and bone health strong!

 

Share in the comments below: How do you get bone health strong?

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!

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.