Archive for March, 2012

Most researchers believe that the maximum life span in humans is slightly over 110 years. Very few of us die of old age; we die from the result of diseases such as cancer and heart disease often seen in older, unhealthy persons.

Many health experts believe we die as a result of making poor health choices. Today we have knowledge and resources available to make healthy choices. It was not too long ago that older adults were discouraged from exercise and told to just sit in their rocking chairs. Today, experts agree that exercise is one of those healthy choices that each of us can make, no matter what our physical condition. Experts are continually discovering that health-related issues ranging from childbirth to heart disease can be improved by the intervention of exercise. Study after study demonstrates that proper exercise, in addition to making us look and feel better, actually lengthens and improves the quality of our lives. Exercise = living longer.

This next fact blew my mind –
Scientists suggest that we should not experience a steady decline in health starting in our 30s, but rather live successfully into our EIGHTIES before bodily systems start to break down. Say what?!

Many a time, I have found myself dripping with sweat, muscles absolutely exhausted (to the point of me not being able to control them from trembling and quivering in front of my sweat-stung eyes)… I think of the television show that I missed because I was working out, or the huge, yummy-looking sandwich I passed up for lunch that my friend ordered and “just got the salad”, yet again. I wonder sometimes, is it worth it? Am I helping my body THAT much by continuing to make these, often more difficult choices for myself when others around me choose the “fun” and “easy” option – because, hey, life is short after all.

Which leads me to my final point. Life doesn’t have to be short. Not only can you add years to your life, but you can add life to your years with consistent exercise and a consistent diet full of fresh vegetables, fruits, and other whole foods. So yes, it is worth it. At least to me it is. My kids deserve a healthy mom that is able to run around the yard with them and play catch and go swimming. They deserve a mom who cares enough to make the best food choices for their growing little bodies (even if it means throwing down with a stubborn 6 year old from time to time at the dinner table). My husband deserves a wife who is able to match wits with him and bug him for years to come 😉 And I deserve to feel good and to look good, and feel good about looking good, because I worked so damn hard to get where I am today.

So stick with it. You are all worth it!!!!

My favorite 53 year old – Mr Tony Horton 😉

Read more about exercise and aging here at the Mayo Clinic’s Website

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Tuesday 3/27

Posted: March 28, 2012 in Bootcamp, Class Plans


Ahh! I had a problem getting the data off of my FitBit last night, but I restarted it and am good as gold now! Sorry for the delay, but what can I say? I love technology (when it works ;))!

Tonights class of supersets was TOUGH but incredibly awesome, I thought. I am sure you found yourself having to push a little harder to get through a set or two, and that is not only good, but exactly what I was going for when I planned out the flow of class tonight. I am proud of you all for sticking with me and I am blown away by the strength that some of you were showing! Good for you!!!

Tonight I tracked 245 calories burned. This number does not include the calories that you burned while doing any floor work (of which we did a LOT), or any exercises that did not include a whole lot of movement of the feet.

We will repeat this workout on Thursday, so bring your “A” game once again! C U all then!!!

I am headed to the 6:00 pilates class tonight at the Frontier Learning Center (located next to Tractor Supply on Southwestern). If you are looking to make up a class that you missed, this is my favorite instructor, and I know you will enjoy it! Pilates is a great way to stretch those sore muscles and strengthen that core of yours. I will be there tonight, I hope to see some familiar faces! I can’t think of a better way to kick off the week!

Thinking of Having Kids? Do this 15 step program first! I found this on a site out there and I just had to share it with you all. I can’t believe how sad it is that this is mostly true…. sigh…. parenthood.Lesson 1

1. Go to the grocery store.
2. Arrange to have your salary paid directly to their head office.
3. Go home.
4. Pick up the paper.
5. Read it for the last time.

Lesson 2

Before you finally go ahead and have children, find a couple who already are parents and berate them about their…

1. Methods of discipline.
2. Lack of patience.
3. Appallingly low tolerance levels.
4. Allowing their children to run wild.
5. Suggest ways in which they might improve their child’s breastfeeding, sleep habits, toilet training, table manners, and overall behavior. Enjoy it because it will be the last time in your life you will have all the answers.

Lesson 3

A really good way to discover how the nights might feel….

1. Get home from work and immediately begin walking around the living room from 5PM to 10PM carrying a wet bag weighing approximately 8-12 pounds, with a radio turned to static (or some other obnoxious sound) playing loudly. (Eat cold food with one hand for dinner)
2. At 10PM, put the bag gently down, set the alarm for midnight, and go to sleep.
3. Get up at 12 and walk around the living room again, with the bag, until 1AM.
4. Set the alarm for 3AM.
5. As you can’t get back to sleep, get up at 2AM and make a drink and watch an infomercial.
6. Go to bed at 2:45AM.
7. Get up at 3AM when the alarm goes off.
8. Sing songs quietly in the dark until 4AM.
9. Get up. Make breakfast. Get ready for work and go to work (work hard and be productive).

Repeat steps 1-9 each night. Keep this up for 3-5 years. Look cheerful and together.

Lesson 4

Can you stand the mess children make? To find out..

1. Smear peanut butter onto the sofa and jam onto the curtains.
2. Hide a piece of raw chicken behind the stereo and leave it there all summer.
3. Stick your fingers in the flower bed.
4. Then rub them on the clean walls.
5. Take your favorite book, photo album, etc. Wreck it.
6. Spill milk on your new pillows. Cover the stains with crayons. How does that look?

Lesson 5

Dressing small children is not as easy as it seems.

1. Buy an octopus and a small bag made out of loose mesh.
2. Attempt to put the octopus into the bag so that none of the arms hang out.

Time allowed for this – all morning.

Lesson 6

1. Take an egg carton. Using a pair of scissors and a jar of paint, turn it into an alligator.
2. Now take the tube from a roll of toilet paper. Using only Scotch tape and a piece of aluminum foil, turn it into an attractive Christmas candle.
3. Last, take a milk carton, a ping-pong ball, and an empty packet of Cocoa Puffs. Make an exact replica of the Eiffel Tower.

Lesson 7

Forget the BMW and buy a mini-van. And don’t think that you can leave it out in the driveway spotless and shining. Family cars don’t look like that.

Now:

1. Buy a chocolate ice cream cone and put it in the glove compartment.
Leave it there.
2. Get a dime. Stick it in the CD player.
3. Take a family size package of chocolate cookies. Mash them into the back seat. Sprinkle cheerios all over the floor, then smash them with your foot.
4. Run a garden rake along both sides of the car.

Lesson 8

1. Get ready to go out.
2. Sit on the floor of your bathroom reading picture books for half an hour.
3. Go out the front door.
4. Come in again. Go out.
5. Come back in.
6. Go out again.
7. Walk down the front path.
8. Walk back up it.
9. Walk down it again.
10.Walk very slowly down the sidewalk for five minutes.
11. Stop, inspect minutely, and ask at least 6 questions about every cigarette butt, piece of used chewing gum, dirty tissue, and dead insect along the way.
12. Retrace your steps.
13. Scream that you have had as much as you can stand until the neighbors come out and stare at you.
14. Give up and go back into the house.

You are now just about ready to try taking a small child for a walk.

Lesson 9

Repeat everything you have learned at least (if not more than) five times

Lesson 10

Go to the local grocery store. Take with you the closest thing you can find to a pre-school child. (A full-grown goat is also excellent). If you intend to have more than one child, then definitely take more than one goat. Buy your week’s groceries without letting the goats out of your sight. Pay for everything the goat eats or destroys. Until you can easily accomplish this, do not even contemplate having children.

Lesson 11

1. Hollow out a melon.
2. Make a small hole in the side.
3. Suspend it from the ceiling and swing it from side to side.
4. Now get a bowl of soggy Cheerios and attempt to spoon them into the swaying melon by pretending to be an airplane.
5. Continue until half the Cheerios are gone.
6. Tip half into your lap. The other half, just throw up in the air.

You are now ready to feed a nine- month old baby.

Lesson 12

Learn the names of every character from Sesame Street, Barney, Disney, the Teletubbies, and Pokemon. Watch nothing else on TV but PBS, the Disney channel or Noggin for at least five years. (I know, you’re thinking What’s “Noggin”?) Exactly the point.

Lesson 13

Move to the tropics. Find or make a compost pile. Dig down about halfway and stick your nose in it. Do this 3-5 times a day for at least two years.

Lesson 14

Make a recording of Fran Drescher saying “mommy” repeatedly. (Important: no more than a four second delay between each “mommy”; occasional crescendo to the level of a supersonic jet is required). Play this tape in your car everywhere you go for the next four years.

You are now ready to take a long trip with a toddler.

Lesson 15

Start talking to an adult of your choice. Have someone else continually tug on your skirt hem, shirt- sleeve, or elbow while playing the “mommy” tape made from Lesson 14 above. You are now ready to have a conversation with an adult while there is a child in the room

If there were two things to know about me, they would be this… A) I’m into fitness, and 2) I love a good deal! When these two aspects of my life come together, not only does it brighten my day, but it renews my faith in the world – just a little 🙂

I came across this deal on Amazon.com for a digital kitchen food scale, and thought I would share it with you all. A lot of you have been asking me about what more you can do for yourself to further better your health. I cannot stress enough how important counting your calories is, even if you are not actively trying to lose weight. It is a great way to see where the majority of your calories are in your diet. A digital food scale is essential to see how much of a food item you are actually eating. You would be surprised to see what a serving of chicken/potatoes/veggies actually measures out to be. I am not in the market for a food scale or you bet your bippy I would be all over it!

Go here to check out the deal. It is a $40 scale marked down to $19 – and with the promo code I listed below, you can get it for $11.37!!!!!!

Just add this scale to your cart, then use coupon code IAMFIT12 during checkout. Plus, this scale ships FREE with Amazon Prime or on $25 or more with Super Saver Shipping.

Tuesday 3/21

Posted: March 21, 2012 in Bootcamp


Hoping you all are feeling well today after we revisited Class 1 last night! I really think that you all have come so far in the past 6 weeks… What we did last night was challenging and you all kept with it! Way to go!

I am curious to hear how you all are feeling today. I bet you aren’t finding the stairs as difficult as you did following that first day at Bootcamp 🙂

We burned 298 calories according to my FitBit. Remember this number will be higher as my monitor does not account for mat work and strength training we do.

See you all on Thursday. Enjoy this gorgeous weather we are having!!

Happy Monday!

Posted: March 19, 2012 in General Stuff, Health

Happy Monday everyone! I still cannot get over this crazy-nice weather we are having! I hope you had a lot of outside time this weekend, enjoying the warm temperatures. I encourage you all to go outside and get active! Go for a walk. Work out in the garden. Play catch with your kids… You will feel better and be healthier for it!

If you get curious, check out this Calorie Calculator. Use it to track approximately how many calories you burn walking a mile (or more).

See you all tomorrow for class!!!!

Posted: March 12, 2012 in Health

Thursday 3/8

Posted: March 8, 2012 in Bootcamp

Tonight was another great class! The weather was crummy but I am glad you all made it! We burned 260 calories tonight, as logged by my FitBit. The actual calories burned will be a lot more than that. When we work our muscles, there is a lot of calorie burning going on that my FitBit sadly, doesn’t register 😦

As always, SO proud of you!!! I am already planning next weeks class and can’t wait until Tuesday!
Have a great weekend, and remember to “Spring Forward” with the clocks!!!!

Class Plan 3/6 AND 3/8

Posted: March 7, 2012 in Bootcamp, Class Plans

I took a little extra time with the list of exercises that we did this week and I linked them up to explanations (most have videos too) so you will be able to remember and perform them correctly at home. There are a few I am struggling to find a good link to, if you have a question about them (or come across I link I can share) just let me know!

Thanks and have fun!!!!

Tabata: (30/30)

1- Sumo Squat Row
2- Together Bicep Curl
3- MKG
4- Bent Over Dumbbell Row
5- High Knee Run
6- Sumo Squat and Kick
7- Rear Delt Fly
8- Mountain Climbers
9- Penguin Taps
10- Russian Dance
11- Plank Jacks (on elbows)
12- Plank Hold
13- Mason Twist
14- Woodchopper
15- Heisman

Mat work:

20 pushups
Pilates 100
Swimmer/Heel Beats
Mermaid/Side Plank
Rolling Like a Ball/Open Leg Rocker