I’ve Got the Music in Me

Whenever my cell phone rings I don’t want to answer it.  The reason?  Because my ring tune is “You Can’t Touch This” by MC Hammer.  Old school, I know, but whenever I hear it I can’t help but dance a little (sometimes a lot).  That’s why I urge you to listen to music when you’re working out.

Music will push you.  There’s a growing body of evidence that music can improve your exercise routine and the benefits you get from it. Costas Karageorghis, PhD, of Brunel University School of Sport and Education in London, has shown that music actually “moves” you:  Your body hears the music and it just can’t sit still. Music is also distracting, he says, so it can increase your endurance because listening to music makes it easier to ignore any discomfort from your workout.  Gray often recommends that people make a playlist for their exercise routine, and the faster the beat the better, she says. “You’ll work out at a more intense pace if you’re listening to something like Billy Idol’s ‘Dancing With Myself’ than Johann Pachelbel’s ‘Canon in D Major.'”

Whenever I’m out for a run or on the treadmill, or on the eliptical, stationery bike, lifting weights, etc., I find that I’m more motivated to keep going when I’m listening to upbeat songs.  I say to myself “the song’s not over yet, you can keep going.”  And it works.

Songs that I love to listen to while I’m working out:

Loser Like Me – Glee (I know, I know…but the song is catchy)

Pourin’ Rain – Calobo

Faith – George Michael

Sweet Home Alabama – Lynard Skynard

Come Back Song – Darius Rucker

Just about anything by Fun

Call Me Maybe – Carly Rae Jepson

Footloose – Kenny Loggins

Walking on Sunshine – Katrina and the Waves

Rock DJ – Robbie Williams

Take On Me – A-Ha

Just about anything by Pink

Born to Run – Bruce Springsteen

Don’t Stop Believing – Journey

Forget You – Cee-Lo

Hips Don’t Lie – Shakira

Just about anything by Twisted Sister

You get the idea.  Choose fun, upbeat, motivational music to keep you running, lifting, sweating, moving!   And don’t forget to have fun! (The other day I sent this text to a friend: “OMG I’m at the gym by myself and totally just busted out the Robot on the treadmill.” – No, I have no shame.)

workout_music

~Fit Bitch

 

My Grocery Cart

This weekend I had to pick up some groceries (and to my benefit it is BOGO week at my favorite grocery store).  I love getting groceries.  And because I love fresh produce, I usually hit the store a few times a week.Cart

But this weekend I stocked up.  I picked up so much more because of the sale.  Here’s a bit of what I got.

Strawberries

Honeydew

Watermelon

Cucumber

Sugar Snap Peas

Spaghetti Squash

Fish

Almond Milk

Tomatoes

Whole Grain with Flax Wraps

Eggs

Cabbage

Onion

Spinach

Tzatziki

Frozen fruit and veggies

Whoever said that eating healthy is boring is a fool. 

~Fit Bitch

 

Bad Form

Cambio_Bad_Form

When I was in high school a girl I sort of knew started running.  She would run thru the town daily.  I’d see her all the time.  In fact, on occasion, I still see her out for her runs.  And to this day, many years later, she still has not lost any weight.  I’m certain that her lack of loss is due to her bad atrocious form.  Ugh.  It bothers me just thinking about it.  She has horrible posture, her arms flail out like a muppet on crack (tho she tries to keep her elbows tight to her sides – WTF?) and her head bobs around like a newborn baby.   And her legs.  No, don’t even get me started on her legs.  I can’t explain them or what they do….the entire package is just poor form.  I used to try to give her accolades but she looked so stupid.  I’d say “at least she’s moving.  At least she’s trying.”  But, to be honest, sometimes trying just isn’t enough.  BECAUSE bad form is dangerous.

Last night while at the gym I was in the weight area lifting and squating and working on my overall strength.  There was another woman there lifting weights and as I watched her I just shook my head and thought “That’s so pointless.”  This woman was swinging her weights.  Swinging them.  They were small 2 or 5 lb weights and she was all over the place with them.  If one of them had slipped from her hand there would have been a huge hole in the wall behind her – that’s how hard she was swinging them.  I tried not to judge her but she made it pretty easy to.

Bad form can not only be dangerous (especially if swinging weights go flying) and causes injuries, it can and will be detrimental to your workouts.

When I lift weights I am conscience of my posture and my all-over form and I usually try to lift in front of a mirror.  Many people think this is narcissistic but it’s not.  I want to ensure I am maintaining appropriate form and being visual certainly helps.

Being aware is most important when exercising.  If you’re doing squats, lunges, planks or lifting weights you MUST concentrate on maintaining good form and posture.  Any slight misform can cause a serious injury.  (I find it especially important to watch form when doing planks or crunches or exercise that affects your back and/or neck.  Neck and back injuries can be severe and are difficult to overcome.  Often, once injured, injured for life.)

It would be wise to see a trainer or coach if you’re at the gym.  That’s what those people are there for.  They get paid to help you and to teach you.  If a trainer (or the gym) is not attainable then one should be looking at other forms of instruction: YouTube or other online sources, magazines, books.  And if you’re able to, have someone spot you for the first little bit of your workouts.  Or, try recording yourself and checking out your form in playback.

Also, Click Here to check out 5 exercises you may be doing wrong.

Please be safe.  Fit Bitch cares about you.

Form~Fit Bitch

 

Why I Love Yoga

Ohhmmmmm

Ohhmmmmm

When I work out, I work out hard.  At the end of a session I’m sweaty, I’m hot, I’m tired and I’m accomplished.  But there are days that I want (and need) to slow things down, take a break, stretch out my body and muscles…and Yoga is the perfect way for me to do that.

I started off long ago with a beginner’s Yoga.  And I hated it.  I didn’t feel like I’d accomplished much and I was disappointed.  But over time I’ve tried different at-home Yoga videos (finding a class that fits into my schedule is ridiculously hard – most classes I’ve found so far are mid-morning and, like most people I know, I work during the day) and I have come to love them.  P90X Yoga and Jillian Michaels are two of my favorites (to be honest, I prefer Jillian’s over Tony’s) and YouTube is a great source of videos when I want a longer workout or to switch it up a bit.

Here are just some of the benefits of Yoga:

Yoga is extremely effective in:

  • Increasing Flexibility – Yoga has positions that act upon the various joints of the body including those joints that are never really on the ‘radar screen’ let alone exercised.
  • Increasing lubrication of the joints, ligaments and tendons – likewise, the well-researched yoga positions exercise the different tendons and ligaments of the body. Surprisingly it has been found that the body which may have been quite rigid starts experiencing a remarkable flexibility in even those parts which have not been consciously work upon. Why? It is here that the remarkable research behind yoga positions proves its mettle. Seemingly unrelated “non strenuous” yoga positions act upon certain parts of the body in an interrelated manner. When done together, they work in harmony to create a situation where flexibility is attained relatively easily.
  • Massaging of ALL Organs of the Body – Yoga is perhaps the only form of activity which massages all the internal glands and organs of the body in a thorough manner, including those – such as the prostate – that hardly get externally stimulated during our entire lifetime. Yoga acts in a wholesome manner on the various body parts. This stimulation and massage of the organs in turn benefits us by keeping away disease and providing a forewarning at the first possible instance of a likely onset of disease or disorder.
  • Complete Detoxification – By gently stretching muscles and joints as well as massaging the various organs, yoga ensures the optimum blood supply to various parts of the body. This helps in the flushing out of toxins from every nook and cranny as well as providing nourishment up to the last point. This leads to benefits such as delayed ageing, energy and a remarkable zest for life.
  • Excellent toning of the muscles – Muscles that have become flaccid, weak or slothy are stimulated repeatedly to shed excess flab and flaccidity.

I am now incorporating Yoga into my exercise schedule a few times a week.  Some days I’ll follow a regular workout with a Yoga workout but at least one day a week I try to restrict my regime to just the Yoga.   Because I’ve found videos that are a higher intensity but stretch out and relax my muscles I’m still working up a sweat and feel invigorated and accomplished when I’ve completed my dose of Yoga.  One of my goals has been to increase my flexibility (high heels are killer on your calf muscles) and I’m (slowly) getting there.

I recommend Yoga to everyone.  I’ve been preaching on it for a long time – mostly to my friends and my boyfriend.  It’s highly addictive.  Start off slow.  Find a program that you enjoy and work with it.  If you get bored, move on to something new and different and that you’re comfortable with.

Click Here for some Yoga poses for beginners.  Check out YouTube – or, if you’re fortunate enough to, definitely hit a Yoga class.  And enjoy.

Namaste.

~Fit Bitch

 

DUH!

Secret

HAPPY FRIDAY!

~Fit Bitch

Body In Progress – First Guest Post

I am excited to introduce you to Jordan, author of my very first guest post.  I have known Jordan for years, since the 7th grade.  We went to school together, we worked together and we eventually lived together as roomies when I was in college.  She is a great girl and, although I’ve never considered her overweight (she looks pretty damn good for having 3 kids!), I know she personally has wanted to lose weight/become more fit.  So I was ecstatic when she phoned me a few weeks ago (when I was sacked out on my couch with the flu) and told me about beginning her exercise program.  And I was elated that she chose Jennie Garth’s Body in Progress (from 1992) because I love Jennie Garth and grew up on Beverly Hills, 90210.

jenniegarth

I am so proud of Jordan and her initiative.  Many people have the desire to get fit and healthy but never take the plunge to start their new lifestyle.  I often hear “my diet starts tomorrow” or “I can’t do that exercise,” etc. etc.  Jordan has started off slowly and by not jumping into a super intense program like Insanity or P90X, she has found a regime that works for her and that she loves.  Exercise should not be a chore.  It should be something to look forward to (okay, maybe not 100% of the time but often) and Jordan has accomplished that.

Here’s Jordan:

“My name is Jordan, I am 35 years old and a mother of 3 children ages 9, 6 and 2. I gained a lot of weight during my first pregnancy and although I lost some of it, I never did get back to my before baby weight and having 2 more just added to the problem! As most mothers know there is not much time during the day to do anything for yourself so I started all the unhealthy habits that are so easy to fall into, cramming in a quick bite while your baby is sleeping, or picking up McDonalds just because you’re too exhausted to cook. I don’t drink coffee so I became dependant on pepsi for caffeine and just gave up on exercise! Now that my youngest doesn’t need quite so much of my attention I decided I needed to do something to make me feel better about myself and really just make myself feel better! I was tired of being tired all the time so the first thing I had to do was give up the sugar highs and lows I was getting from drinking pepsi, it was hard to do but after a few cranky days I did feel better! The next step was to find an exercise routine that would work for me. Since I’m just getting back in to it I knew I wasn’t ready for Insanity or any of the other high impact programs I hear about so I didn’t really know where to look for something right for me! Thinking back to my high school days (and my love of Beverly Hill, 90210 lol) I remember a program I used to do back then called Jennie Garth’s Body in Progress , I searched for it on Youtube and found it !!! In all honesty it is old school but it is low impact and it builds slowly so your body really does have time to adjust and get used to exercise again. It features a warm up section, then you move on to the low impact fat burning which gets a little more intense and then there is standing leg work ( lots of lunges) and the killer crunches section, it ends with a cool down and stretching and after doing it for just over a week now I already feel better, stronger and actually look forward to doing it everyday! it’s become my “me” time and I love it! i will eventually have to move up to something a bit more challenging but as a beginner it really does work for me and I would recommend it to anyone in the same position looking to ease their way back in to a fitness routine!”

Way to go!!

~Fit Bitch

 

Truth

To a degree…..

HealthyFood

~Fit Bitch

True Colors

via Women's Health

via Women’s Health

It’s common knowledge that healthy eating requires eating a variety of colorful foods.  The more color on your plate the better.

Foods are not only classified by their color energy, they are also organized  by their nutritional effects, taste, temperature and actions of their properties  and common healing qualities.  The following list is of food categorized by  color:

1.  Red foods – Great source of protein

Red foods are a great source of protein, vitamins, and minerals such as  Vitamin C, and beta-carotene. Consider adding these red and black foods into  your diet: strawberries, raspberries, cherries, tomatoes, watermelon, guava  juice, red cabbage, beet root, radishes, red onions, chillies, red pepper, pink  grapefruit, black beans, kidney beans, red meat, chicken, fish.

2.  Orange foods – Detoxify Your body

Orange foods help detoxify the body and help you maintain good vision, bone  and tooth development as well as healthy skin and hair. Consider adding these  orange foods into your diet: apricots, peaches, oranges, mango, sweet potatoes,  carrots, pumpkins, squash, orange/yellow peppers.

3.  Yellow foods – Generate power

Yellow foods generate power and when you lack energy in your diet it can lead  to poor memory, lack of concentration, tension, irritability, digestive problems  and a lack of proper nutrient absorption. Consider including these yellow foods  for a healthy diet: lemon, bananas, grapefruits, rice, corn, rye and wheat,  eggs, certain fish, fish oils and foods rich in fatty acids.

4.  Green foods – Give you all day energy

Green foods contain the most powerful combination of nutrients in any grain,  herb or food source. Powerful green foods are essential to maintain your energy  all day long and will create a sense of well-being.  Add to that your  strengthened immune system, fewer food cravings and you’ll experience an optimum  balance for total health. Consider adding these green foods into your diet:  asparagus, watercress, spinach, broccoli, parsley, dill, romaine lettuce,  zucchini, green peppers, green apples, pears, avocados, green grapes kiwi and  limes.

5,6, & 7.  Blue, Indigo, Violet Foods – Improve your circulation

The colors found in blue and purple foods are considered high in anti-cancer  properties. Blue foods are helpful for the voice, and the organs and glands of  the neck. Indigo and violet foods work in connection with the pineal and the  pituitary glands. Blue foods also contain water-soluble vitamins that strengthen  tiny blood vessels, which can help relieve swollen feet or ankles, and speed up  the healing of bruises.

Blue, indigo and violet foods are particularly good with your evening meal  specially if your meal was high in fat. Heavy meals like this cause the body to  become sluggish and blood flow slows. Blue, indigo and violet foods contain  nutrients that help to minimize this tendency and improve circulation after  eating.

Consider adding these blue and indigo foods into your diet: blueberries,  black currants, plums, concord grapes, purple cabbage, as well as, Vitamin E,  kelp, iodine and seaweed products. These colored foods are particularly helpful  for maintaining overall health if you have a consistent daily exercise  routine.

Eating has different purposes and we need to have a flexible attitude to  food. Sometimes it provides fuel for the body to keep our energy levels high and  at other times it is a social activity or form of relaxation.  Remember when  your eating habits are pleasurable, it is a way to celebrate your life, your  health and your self-worth in relation to the world and other people.

The powerful colors of food provides healing when necessary, and developing  healthy eating habits is a worthwhile journey when you consider the benefits  that colorful foods bring to your life.

Article Source: http://EzineArticles.com/722170

In addition to the above, below is a link to an article from Women’s Health magazine that can also help you choose the best foods from each color group.

http://www.womenshealthmag.com/nutrition/eating-healthy

~Fit Bitch

 

Cucumber Sandwiches

I saw a “recipe” not too long ago where you use a cucumber as the “bread” for sandwiches.  I thought this was a great healthy alternative to regular sandwiches and decided to give it a whirl.

After cleaning thoroughly, I hollowed out a cucumber (I used a garden cuc)

Um, yeah, I ate the middle

Um, yeah, I ate the middle

Then I made my sandwich as I would normally.  In the hollowed center I added a little pesto, some lean turkey and a sprinkle of parm cheese.

This is NOT my sandwich, but you get the idea

This is NOT my sandwich, but you get the idea

It was so good.  Very refreshing.  Had a nice crunch.  And tasted delicious.  And it was healthy.  Yum!

~Fit Bitch

 

30 Day Ab Challenge

Last month I participated in the 30 Day Squat Challenge (which you can find here) which I rocked right up until Day 24 when I was hit with the flu and wasn’t able to stand/walk/get out of bed/stop whining for my mommy for days on end and am still recovering.   I was very disappointed in myself for not being able to complete the challenge because I have always worked out sick and injured and this was the first time that literally felt I was unable to complete a task.  (Although, one day last week, when I felt I was able to start squatting again I resumed where I left off….but apparently the flu left me unable to do math because I overshot my squats and instead of doing 225 I did 265.  My ass and thighs were very sore the next few days.)

My new task is to complete the 30 Day Ab Challenge.

Ab Challenge

I was planning to start this challenge at the start of this month but, again, the flu hindered that.  So I will be starting it very soon – probably next week, if not sooner.  I want to be in full flu-recovery before I begin this challenge because I don’t want to fail again – and this challenge looks pretty intense.  And to be honest, my tummy is just not up for the task yet (although I have been working my abs in my workouts).  I’m hoping (HOPING) that I will be back to great health soon, hopefully by next week, but as I mentioned in an earlier post, at this point I’m wondering if this flu bug is something more.

Once I do start the Ab Challenge I will post about it and the results.  I can truthfully say that my thighs are tighter and stronger from participating in the Squat Challenge and my goal is to begin it again either mid-month or at the start of June (I like to have an even 30 days to work with), so here’s aiming for that.

~Fit Bitch