I just wanted to pop in very briefly to let you all know that this has been a very busy weekend and will continue to be a busy week for us, so I may or may not post very often. My father-in-law was in a bad motorcycle accident on Friday and he was taken an hour and a half away. Meanwhile, we are in the midst of packing PLUS now my husband has to go do all the heavy lifting and moving out of his dad's house (because it is to his dad's house that we are moving and they are moving out) because his dad is still hospitalized and will not be able to do anything of the sort for about three months.
And somehow I still got a great workout in this morning. It was actually the Work Out DVD that I previously told you guys about. Today I did the legs and core portion of it, which equalled a forty minute workout. I can already see a difference in my legs. Jackie Warner pushes you past what you thought were your limits. That's when you really start to see results, and quick. So whatever is going on in your life (because it's always something, isn't it?) push your limits today. Make your workout count, eat a nutritious meal, make a smoothie with whole fruits and good protein, take a hot bath...do whatever you need to do to take care of your body in the midst of chaos. Sometimes a good sweat session is what we need in the midst of trying times!
Amanda
Monday, July 28, 2008
Thursday, July 24, 2008
Get Off That Butt!
I learned this week that two-thirds of American women over age 20 are overweight. Huh? Two-thirds is a pretty big number. That means, the majority of us over 20 are overweight! That's crazy!
We need to vow TODAY to not be in that sad majority. We need to carve time out of our day (starting today, there's no reason we must wait for tomorrow to come) and get some exercise in. We need to plan a little better, take stress off of ourselves and our families, and prepare a healthy dinner each day (beginning tonight because there's still time to hit the grocery store!).
In our country we have enough resources that for two-thirds of women to be overweight is ridiculous and unnecessary. We have endless gyms, access to healthy foods, whole foods stores, farm stands, organic markets, sidewalks, hiking trails, parks, and most of all time, which everyone claims they don't have enough of. If it's important enough to you (whatever it is) you will find a way to make some time for it. And on those days when you can't exercise (because you're moving like we are, or you have an injury, or the baby won't let you put her down) make sure you're not overeating. If you're trying to lose weight then you need to make sure that you're burning more calories than you're taking in. So on those lower activity days, eat a little lighter so the extra pounds don't show up.
There is no reason that we should settle for less than our best. Our best selves are healthy, fit, and joyful ones! It's a little easier to be joyful when you know and feel that you're healthy and fit! So if you're currently in this majority, do something about it today. If you're not in the majority, good job and keep up the good work for the rest of your days!
We need to vow TODAY to not be in that sad majority. We need to carve time out of our day (starting today, there's no reason we must wait for tomorrow to come) and get some exercise in. We need to plan a little better, take stress off of ourselves and our families, and prepare a healthy dinner each day (beginning tonight because there's still time to hit the grocery store!).
In our country we have enough resources that for two-thirds of women to be overweight is ridiculous and unnecessary. We have endless gyms, access to healthy foods, whole foods stores, farm stands, organic markets, sidewalks, hiking trails, parks, and most of all time, which everyone claims they don't have enough of. If it's important enough to you (whatever it is) you will find a way to make some time for it. And on those days when you can't exercise (because you're moving like we are, or you have an injury, or the baby won't let you put her down) make sure you're not overeating. If you're trying to lose weight then you need to make sure that you're burning more calories than you're taking in. So on those lower activity days, eat a little lighter so the extra pounds don't show up.
There is no reason that we should settle for less than our best. Our best selves are healthy, fit, and joyful ones! It's a little easier to be joyful when you know and feel that you're healthy and fit! So if you're currently in this majority, do something about it today. If you're not in the majority, good job and keep up the good work for the rest of your days!
Tuesday, July 22, 2008
What a Workout!!
I haven't even moved from my yoga mat yet because I just had to share this with you right NOW!
The Bravo television show Workout is now in its third season, but it was just this season that I began watching it and became addicted to everything Workout. Sure it has a lesbian lead and some crazy stuff going on once in a while, but I absolutely love her business and the way she runs it. I'm constantly getting ideas for my own clients from their workouts and boot camps as well as complete motivation from the trainers, their physiques, and training style.
So I ordered their workout DVD, Workout: One-On-One Training with Jackie, and popped it in my dvd player this morning. If there is anything you need to buy TODAY, it's this DVD! You can work out for 2o, 40, or 60 minutes. You can do upper body, lower body, core, all three, or choose only two. There are regular cardio intervals and practically no breaks. My little Emma is 2 1/2 months old now and I don't claim to be fully back in shape yet. I can tell my endurance is slowly building, as well as my ab strength. But this was a true test of endurance. It's fast paced and there are some exercises I had never done before.
The core portion of the workout is awesome. Just when I thought it was ending...it wasn't. So then finally it was ending....and it wasn't. But then it really did end after the 20 minutes that, to me today, felt like an entire hour....and I was so glad I did it. We are in the midst of packing because we are moving one week from tomorrow and so exercising has been pushed to the back burner during my free time. I had run out of boxes for the moment and so there was no packing to be done, Emma slept during the whole hour (although at times I wished she would interrupt me!), and I got such an awesome workout. Now I can have a healthy meal to restore and build my muscles and enjoy the rest of my day. What an amazing feeling!
You can order the DVD from http://www.amazon.com/ for only $8.99, which is a total steal! I also found it at http://www.tower.com/ for only $6.86, an even better steal! If you get it or already have it, let me know what you think!
Amanda
Saturday, July 19, 2008
On The Snowy Hills of Contentnea Creek
I just thought that I would share a few pictures of what my son and I did yesterday in Snow Hill, my small and countrified hometown. I recently discovered the cutest little creek that my grandmother had long forgotten about. It seems that mostly just fisherman and maybe the occasional fourwheeler or two go down there for a good time.
Apparently, Indians used to live near Contentnea Creek. Where there isn't grass and wooded area the sand there is white. The Indians thought the banks of the creek were like "snowy hills." According to local legend this is how Snow Hill got its name. (There had to be some explanation because there is certainly no snow in Snow Hill.)
While little Emma slept at my grandma's house, I took Carver for a romp around the creek. It was quiet and peaceful, with one little fisherman lazily floating down the creek in his boat. In some places the banks were high and clift-like and we got our workout climbing up and down them. If I lived closer I'm positive that I would come for a run down here because there's a dirt path for trucks and fourwheelers that goes farther down into the woods and beside the creek than I could go in my SUV without scratching it up. We usually walk most days around our neighborhood, but the walk we took in the woods yesterday was such a nice break from the busy-ness of our town.
Thursday, July 17, 2008
What To Do When You're Stuck
A friend of mine recently asked for advice on what to do about her current weight. She's lost quite a bit and I'm so proud of her, but she can't get past a certain weight. It's as though her body has just decided that, even though she's still working out and eating healthy, it doesn't want to lose any more. She could still use to lose a bit more weight, so this is what I told her:
1. Make sure to eat something small and healthy every few hours to keep your metabolism stoked. Plus, this helps overcome later-in-the-day or nighttime cravings.
2. Increase your cardio. Try adding sprinting intervals to a normal jog, or jogging intervals to a typical walk. Go longer or faster during your typical workout. You can also try doing cardio first thing in the morning on an empty stomach.
3. Change up your routine. Your body becomes accustomed to the same old thing day in and day out, so try something new and different today. Your body will be challenged in ways it's not used to. Try a new gym class, add some new exercises to your routine, get a friend to take you through her workout, or buy a new exercise DVD.
4. Look over your diet again. Make sure you're not finding yourself snacking on your kid's leftovers, or having a cheat meal one too many times during the week. Try not to eat as many carbs later in the evening. Make sure your portions are small.
Now, I'm off to put Emma to sleep! Hope this helps all of you who find yourself at a frustrating standstill!
Amanda
1. Make sure to eat something small and healthy every few hours to keep your metabolism stoked. Plus, this helps overcome later-in-the-day or nighttime cravings.
2. Increase your cardio. Try adding sprinting intervals to a normal jog, or jogging intervals to a typical walk. Go longer or faster during your typical workout. You can also try doing cardio first thing in the morning on an empty stomach.
3. Change up your routine. Your body becomes accustomed to the same old thing day in and day out, so try something new and different today. Your body will be challenged in ways it's not used to. Try a new gym class, add some new exercises to your routine, get a friend to take you through her workout, or buy a new exercise DVD.
4. Look over your diet again. Make sure you're not finding yourself snacking on your kid's leftovers, or having a cheat meal one too many times during the week. Try not to eat as many carbs later in the evening. Make sure your portions are small.
Now, I'm off to put Emma to sleep! Hope this helps all of you who find yourself at a frustrating standstill!
Amanda
Friday, July 11, 2008
Want To Follow Along With A Pasty Girl With Bright Red Lipstick While You Work Out?
Ok, it's not as bad as it sounds. I was reading Women's Health and they recommended trying Pilates for Indie Rockers. Of course I had to try it because 1. I love Pilates and it hardens your core like nothing else and 2. It would be something new and different and I get bored with the same 'ole just like anyone else. My husband laughed at me when I told him what I had downloaded. I am so NOT an indie rock chic. But hey, that doesn't mean I can't work out with them!
So I downloaded the video at http://store.payloadz.com/str-asp-i.112954-n.Pilates_for_Indie_Rockers_Video_-end-detail.html (or you can buy it and have it delivered at amazon.com). These two very rocker chics will lead you through a Pilates workout (with what I suppose would be indie rock music playing lightly in the background), which is actually pretty good, especially if you are just beginning. It gives you a few intense moves to do for your abs, arms, and legs.
And yes, the instructor's name is CHAOS. And she is quite a whitey, with ripped stockings or whatever you want to call them. She's got bright red lipstick and punked out hair. Her friend demonstrates the modified versions and she's actually quite cute with her long white legs and itty bitty outfit. Both have tattoos, of course.
So if you're stuck in the house and have ten dollars to spend, it's worth it for a change in your routine. They also have Yoga for Indie Rockers, which I have not tried yet but fully intend on doing.
Enjoy! If you try it, please, share your thoughts!
Amanda
So I downloaded the video at http://store.payloadz.com/str-asp-i.112954-n.Pilates_for_Indie_Rockers_Video_-end-detail.html (or you can buy it and have it delivered at amazon.com). These two very rocker chics will lead you through a Pilates workout (with what I suppose would be indie rock music playing lightly in the background), which is actually pretty good, especially if you are just beginning. It gives you a few intense moves to do for your abs, arms, and legs.
And yes, the instructor's name is CHAOS. And she is quite a whitey, with ripped stockings or whatever you want to call them. She's got bright red lipstick and punked out hair. Her friend demonstrates the modified versions and she's actually quite cute with her long white legs and itty bitty outfit. Both have tattoos, of course.
So if you're stuck in the house and have ten dollars to spend, it's worth it for a change in your routine. They also have Yoga for Indie Rockers, which I have not tried yet but fully intend on doing.
Enjoy! If you try it, please, share your thoughts!
Amanda
Thursday, July 10, 2008
Do You Have Trouble Going?
Don't be embarrassed. MANY women have this problem. And it can lead to other, worse, more embarrasing problems such as hemorrhoids, polyps in the bowels, and colon cancer. But I have help for you!
I recently began taking flaxseed oil supplements and since I've been taking them (which has only been for about two weeks) I cannot believe that doctors don't recommend them more often. When I was pregnant I had the big H problem and was recommended everything under the sun EXCEPT flaxseed oil. They told me to take stool softeners, to get some kind of pads, to eat more fiber, to drink more water. Many of those things I did, but unlike stool softeners flaxseed oil is actually good and purposeful for the entire body.
It's rich in alpha-linolenic acid, Omega-3, and Omega-6, all essential fatty acids. Most Americans get far too much Omega-6 and far too little Omega-3 fatty acids. Omega-3 helps to reduce blood pressure, cholesterol, and plaque buildup in the arteries. It helps improve our skin health as well as our cardiovascular and joint health. Plus, it reduces our risk of cancer. Sounds pretty good right? That's because it is! On top of all these benefits, it helps us go regularly! I can testify to that! It's a good source of fiber, soothes ulcers and irritable bowel symptoms, and prevents buildup in the bowels, which can become toxic and dangerous to the body.
Flaxseed oil supplements can be found at supplement stores like GNC, some health food stores, and of course, on the internet if nowhere else. Just make sure that if you decide to add flaxseed oil supplements to your daily regime (ground flaxseed is good too, but from my experience the supplements work more effectively for the going issues) to drink your water! Increased fiber without increased water can keep the plumbing problems in a mess!
Hope this shed a little light on your day! :-)
Amanda
I recently began taking flaxseed oil supplements and since I've been taking them (which has only been for about two weeks) I cannot believe that doctors don't recommend them more often. When I was pregnant I had the big H problem and was recommended everything under the sun EXCEPT flaxseed oil. They told me to take stool softeners, to get some kind of pads, to eat more fiber, to drink more water. Many of those things I did, but unlike stool softeners flaxseed oil is actually good and purposeful for the entire body.
It's rich in alpha-linolenic acid, Omega-3, and Omega-6, all essential fatty acids. Most Americans get far too much Omega-6 and far too little Omega-3 fatty acids. Omega-3 helps to reduce blood pressure, cholesterol, and plaque buildup in the arteries. It helps improve our skin health as well as our cardiovascular and joint health. Plus, it reduces our risk of cancer. Sounds pretty good right? That's because it is! On top of all these benefits, it helps us go regularly! I can testify to that! It's a good source of fiber, soothes ulcers and irritable bowel symptoms, and prevents buildup in the bowels, which can become toxic and dangerous to the body.
Flaxseed oil supplements can be found at supplement stores like GNC, some health food stores, and of course, on the internet if nowhere else. Just make sure that if you decide to add flaxseed oil supplements to your daily regime (ground flaxseed is good too, but from my experience the supplements work more effectively for the going issues) to drink your water! Increased fiber without increased water can keep the plumbing problems in a mess!
Hope this shed a little light on your day! :-)
Amanda
Tuesday, July 08, 2008
Confused About What You Should Be Eating?
I know it's been almost a week since my last post and I apologize! With the Fourth of July and driving out of town twice over the weekend it has been a bit crazy.
I get asked often from clients and acquaintances what should be eaten and when. Many people, by now, have something of an idea of what they should avoid. White carbs are bad, soft drinks are forbidden, sugary snacks will pack on the pounds. Stuff like that has been beaten into our heads now from medical news and media and nutrition experts. So...what can we eat? And when?
Here's a very simple diet plan for two days of healthy eating. Follow this or something similar and you will treating your body and your waistline very well!
DAY ONE
Meal One: 1/2 cup of oatmeal
3 or 4 scrambled egg whites
Water
Meal Two: Handful of almonds (about 24)
Banana
Water
Meal Three: Huge salad loaded with tomatoes, bell peppers, chickpeas, raisins or dried cranberries, broccoli, avocado, spinach leaves, etc. and topped with balsamic vinnegarette and olive oil
Meal Four: Cottage cheese w/ fruit (orange, apple, peach, or whatever you like)
Meal Five: Grilled salmon
Couscous
Grilled asparagus
Realize that alcohol packs a ton of calories in each drink, so if you have multiple drinks they can quickly add up. If you enjoy a drink at night choose something that can actually be good for your body, like a single glass of red wine. It has antioxidants that help your body fight disease and has about 128 calories per glass.
DAY TWO
Meal One: Fortified cereal like Total or Kashi
Skim Milk
Water
Meal Two: Low-fat yogurt
Fruit such as an orange or blueberries
Meal Three: Turkey sandwich on whole wheat bread (Nature's Own is a great brand because it's low calories) with tomato, light mayo or, even better, mustard
Water
Meal Four: Hummus w/ vegetable slices such as carrots and red and orange bell peppers
Meal Five: Baked chicken
Brown rice
Steamed broccoli and cauliflower
If you are trying to lose weight then you don't want to eat anything two or three hours before you go to bed. Some people can have a light sixth meal after dinner, but it depends on their bedtime, their metabolism, and their current body weight and condition. You have to feel out what your own body needs.
Also know that a serving of brown rice or couscous is about what you could fit into your cupped hand. The same goes for your chicken or salmon serving. You don't have to fill your entire plate, and if you do, fill it with veggies. You can go crazy on the veggies!
I hope to include future posts that are similar to this one so that you have plenty of ideas for what to eat throughout the day.
I hope this helps!
Have a great day!
Amanda
I get asked often from clients and acquaintances what should be eaten and when. Many people, by now, have something of an idea of what they should avoid. White carbs are bad, soft drinks are forbidden, sugary snacks will pack on the pounds. Stuff like that has been beaten into our heads now from medical news and media and nutrition experts. So...what can we eat? And when?
Here's a very simple diet plan for two days of healthy eating. Follow this or something similar and you will treating your body and your waistline very well!
DAY ONE
Meal One: 1/2 cup of oatmeal
3 or 4 scrambled egg whites
Water
Meal Two: Handful of almonds (about 24)
Banana
Water
Meal Three: Huge salad loaded with tomatoes, bell peppers, chickpeas, raisins or dried cranberries, broccoli, avocado, spinach leaves, etc. and topped with balsamic vinnegarette and olive oil
Meal Four: Cottage cheese w/ fruit (orange, apple, peach, or whatever you like)
Meal Five: Grilled salmon
Couscous
Grilled asparagus
Realize that alcohol packs a ton of calories in each drink, so if you have multiple drinks they can quickly add up. If you enjoy a drink at night choose something that can actually be good for your body, like a single glass of red wine. It has antioxidants that help your body fight disease and has about 128 calories per glass.
DAY TWO
Meal One: Fortified cereal like Total or Kashi
Skim Milk
Water
Meal Two: Low-fat yogurt
Fruit such as an orange or blueberries
Meal Three: Turkey sandwich on whole wheat bread (Nature's Own is a great brand because it's low calories) with tomato, light mayo or, even better, mustard
Water
Meal Four: Hummus w/ vegetable slices such as carrots and red and orange bell peppers
Meal Five: Baked chicken
Brown rice
Steamed broccoli and cauliflower
If you are trying to lose weight then you don't want to eat anything two or three hours before you go to bed. Some people can have a light sixth meal after dinner, but it depends on their bedtime, their metabolism, and their current body weight and condition. You have to feel out what your own body needs.
Also know that a serving of brown rice or couscous is about what you could fit into your cupped hand. The same goes for your chicken or salmon serving. You don't have to fill your entire plate, and if you do, fill it with veggies. You can go crazy on the veggies!
I hope to include future posts that are similar to this one so that you have plenty of ideas for what to eat throughout the day.
I hope this helps!
Have a great day!
Amanda
Wednesday, July 02, 2008
10 Ways To Make A Busy Day Healthier
1. Grab a bowl of fortified cereal in the morning. Super easy way to get your vitamins and minerals first thing in the morning.
2. Add a banana to that bowl. Chop it up in small slices, place it on top, and you've just gotten yourself a great helping of potassium.
3. Carry a water bottle with you at all times and sip it throughout the day. This is an easy way to make sure you fuel your body and muscles with the water they need to function at their best.
4. Grab a snack pack of almonds (healthy fat with just 100 calories which is great because it's easy to overdo your calories when you're eating nuts), an apple, and some bell pepper slices for a morning or afternoon snack.
5. Have a huge salad made and ready in the fridge. Include lots of goods such as tomatoes, bell peppers, broccoli, chickpeas, golden raisins, etc. Also have baked chicken or turkey prepared. When you need a simple lunch put the two together and be proud.
6. The kids have loads of energy and you need to spend some quality time with them. Get out for a walk around the neighborhood or on the beach. No matter how busy or hectic your day, you'll all feel more relaxed afterwards.
7. Even on those days when you must order pizza add veggies to the topping and pile veggies on the side. Quick canned vegetables that you can heat on the stove will do. You don't want to miss out on vital nutrients while you're getting a treat.
8. This may be a hard one...Instead of vegging out in front of the tube, pop in a yoga DVD for down time tonight. Or go online and find a yoga workout to download. (A great one I love is Yogatoday.com, which you can access through my link list. Yoga is good for the body, as it keeps your muscles young, limber, and strong, as well as for the mind. It helps to center you and bring you back to a place of peace and contentment when you've had a trying day.
9. Sip a mug of decaf green tea after dinner or just before bed when the snack craving hits. It's full of antioxidants that will keep your cells healthy and help fight off disease.
10. Preplan for tomorrow. This is the key to making any day an easier, healthier one.
Have a great day!
Amanda
2. Add a banana to that bowl. Chop it up in small slices, place it on top, and you've just gotten yourself a great helping of potassium.
3. Carry a water bottle with you at all times and sip it throughout the day. This is an easy way to make sure you fuel your body and muscles with the water they need to function at their best.
4. Grab a snack pack of almonds (healthy fat with just 100 calories which is great because it's easy to overdo your calories when you're eating nuts), an apple, and some bell pepper slices for a morning or afternoon snack.
5. Have a huge salad made and ready in the fridge. Include lots of goods such as tomatoes, bell peppers, broccoli, chickpeas, golden raisins, etc. Also have baked chicken or turkey prepared. When you need a simple lunch put the two together and be proud.
6. The kids have loads of energy and you need to spend some quality time with them. Get out for a walk around the neighborhood or on the beach. No matter how busy or hectic your day, you'll all feel more relaxed afterwards.
7. Even on those days when you must order pizza add veggies to the topping and pile veggies on the side. Quick canned vegetables that you can heat on the stove will do. You don't want to miss out on vital nutrients while you're getting a treat.
8. This may be a hard one...Instead of vegging out in front of the tube, pop in a yoga DVD for down time tonight. Or go online and find a yoga workout to download. (A great one I love is Yogatoday.com, which you can access through my link list. Yoga is good for the body, as it keeps your muscles young, limber, and strong, as well as for the mind. It helps to center you and bring you back to a place of peace and contentment when you've had a trying day.
9. Sip a mug of decaf green tea after dinner or just before bed when the snack craving hits. It's full of antioxidants that will keep your cells healthy and help fight off disease.
10. Preplan for tomorrow. This is the key to making any day an easier, healthier one.
Have a great day!
Amanda
Tuesday, July 01, 2008
What's The Big Deal Anyway?
I go on and on everyday about exercise in one way or another. But why is it really so important? The most obvious reason would be that your outer appearance will be greatly enhanced, and everyone likes that reason! But that is only one small reason, really. I've compiled a list of why it's important to get at least 30 minutes of moderate exercise on most days of the week.
1. Increased energy
2. Improved mood
3. Better and more restful sleep
4. Reduced stress on joints and bones
5. Reduced blood pressure
6. Reduced cholesterol
7. Better circulation
8. Reduced resting heart rate
9. Increased metabolism (which helps you to burn fat and stay slim)
10. Reduced risk of obesity
11. Reduced risk of premature stroke and heart attack
12. Reduced risk of heart disease
13. Reduced risk of many types of cancers
14. Improved balance, flexibility, strength, endurance, and coordination (the obvious ones)
15. Increased life expectancy (yay! you'll be around to watch your children's children have children!)
16. Improved bone density, which leads to a lower risk of developing osteoporosis or bone fractures
17. Improved blood glucose levels, which lowers the risk of diabetes
18. Reduced risk of injury from falls, strains, sprains, etc.
19. Increased libido (woohoo!)
20. It's a great example for your children to follow.
This list is in no way exhaustive. The benefits of exercise on a person's life and body are really endless. Figure out why you exercise everyday and when the tough days come, remind yourself of those very reasons. The payoff is greater than the short effort it takes each day.
1. Increased energy
2. Improved mood
3. Better and more restful sleep
4. Reduced stress on joints and bones
5. Reduced blood pressure
6. Reduced cholesterol
7. Better circulation
8. Reduced resting heart rate
9. Increased metabolism (which helps you to burn fat and stay slim)
10. Reduced risk of obesity
11. Reduced risk of premature stroke and heart attack
12. Reduced risk of heart disease
13. Reduced risk of many types of cancers
14. Improved balance, flexibility, strength, endurance, and coordination (the obvious ones)
15. Increased life expectancy (yay! you'll be around to watch your children's children have children!)
16. Improved bone density, which leads to a lower risk of developing osteoporosis or bone fractures
17. Improved blood glucose levels, which lowers the risk of diabetes
18. Reduced risk of injury from falls, strains, sprains, etc.
19. Increased libido (woohoo!)
20. It's a great example for your children to follow.
This list is in no way exhaustive. The benefits of exercise on a person's life and body are really endless. Figure out why you exercise everyday and when the tough days come, remind yourself of those very reasons. The payoff is greater than the short effort it takes each day.
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