blogspot visitor


Women and Weightlifting

Truth About Womens Weightlifting Infographic

I am a HUGE believer in women weightlifting, for many reasons.    1, because I hate cardio and I find when I do cardio I just want to stick needles in my eyes because I find it boring, repetitive, and pointless.  Yes, many will disagree with me and yes I know cardio is good for your heart and blah blah..  But I get enough cardio in my life on a day to day basis so when I workout I turn to my weights.


How about you.. what is your favorite things to do ?

5 Body Areas To Tone This Summer

  bikini (1)
Image Courtesy: Shutterstock

We all love summers for more reasons than one. After successfully surpassing the lethal ordeal of the winter cold, summer is like a gift of God to us for having put up with the worst. Though the wonders of summer are far too many to count (sunny skies, blossoming bushes, pool parties, and

beyond), it also poses a few concerns (read weight woes).The impact of the winter gluttony continues to show on people’s waistlines until summer, and everyone spends long hours at the gym trying to get those sexy washboard abs to flaunt at the beach. But, is that the only area of your body you need to tone up to look like a million bucks in a swimsuit? Nah-ah! There’s more than just a flat tummy that will give you a bikini-ready physique. Here are the five body areas you need to tone up for summer:


  • Arms – Picture this – you’re getting ready for a day bash by the poolside and have a cutesy off-shoulder summer dress hanging in your closet. You realize it’s the perfect outfit to wear to the party until you try it on and see the flab on your arms bounce each time you move. Not a pretty sight, is it? We figured! Get Jennifer Anniston’s perfectly toned arms by practicing 3 sets of sit-up pullovers along with 30 minutes of cardio workout, 5 times a week.


How to do it  Lie on your back with bent knees, flat feet and extended arms holding lightweight dumbbells. Suck in your stomach and lift your head up. Pull your arms (holding the dumbbells) back towards the floor and hold the position for a few seconds. Repeat the exercise.



  • Thighs – Thunder thighs may have worked well for our yesteryear starlets, but if you want to rock a bikini body, you should aim at getting well toned and taut thighs. Unless you have a genie to grant you your wish, achieving great thighs isn’t going to be an overnight business. But hey, neither was Rome built in a day! You can practice 10 to 15 reps of single leg squats on each leg at least 4-5 times a week (alternate days) for fabulous thighs and hips.


How to do it – Stand with your feet together and arms resting on the sides. Shift your body weight onto your right foot and place your left foot toe beside your right foot to ensure balance. Straighten your back, gradually bend and sit on your right leg till your thighs are parallel to the ground, while raising your arms in front. Hold the position for a second, and stand up by pressing the heel of your right foot.



  • Butts – It’s safe to say that 2014 was the year of the booty, and it will continue to be so if pop culture references are anything to go by. If you want to walk around in your hot pants flaunting a firm and sexy tush, this summer, marching hip raises should form a part of your daily workout regimen.


How to do it – Lie on your back, with bent knees and feet flat on the floor. Lift your hips such that you form a straight line from your shoulders to your knees. Lift one knee towards your chest and bring it back to the resting position. Repeat with the other knee and continue alternating.



  • Abs – When talking about a hot bod, how can we miss out on the abs? A toned torso is probably one of the most important aspects of a summer-ready body and is probably also the hardest to achieve! Medicine ball oblique crunches will take you a step (or many) closer to your dream of getting a flat tummy.


How to do it – Sit in a way that your thighs and upper torso form a V shape while keeping your lower legs crossed and lifted. Hold a lightweight medicine ball in both your hands and move it from the left to the right side of your body. Maintain the V position while doing the exercise. Practice 3 sets of 15 reps at least 3 – 5 times a week.



  • Legs – Trying to get your legs to be lean, mean and sexy? Well, if you are then its time to start exercising your hamstrings, calves and quads with this farmer’s walk on toes exercise. Trust us, you’ll need no contouring to fake sexy legs any longer.  


How to do it – Hold a pair of heavy dumbells in both your hands such that they are parallel to your hips. Raise your heels and walk to and fro for a minute.


Along with the pointers and exercises mentioned above, ensure you ask your fitness trainer to introduce other variations in your workout regimen to suit your needs. If you’re looking for a quicker way to shed the pounds, you could also try out detox and diet plans. Always remember, however, that there is no substitute to a good workout and a wholesome diet in order to get a perfectly sculpted body. Good luck and happy summer!



Author Bio : Vineetha Reddy


Vineetha-Reddy 300x300


Being a regular practitioner and adviser of everything related to nutrition, fitness, health and wellness, I also have begun to write and contribute to this knowledge ecosystem. I strongly believe that the organic food you find in your pantry provide the best benefits for good health. Follow me for my best ideas and solutions :


Snack Smarter,Be Healthy, Be Better with B-Up Bars

Disclosure ~ Living Smart Girl was compensated for our cooperation on this campaign. All opinions are 100% that of Living Smart Girl.
#bup #bupbar #cleantreat #YourUnlimitedPotential


It is so hard these days to find healthy snacks and bars that actually have all what we need.   Good ingredients, and good taste.  I have tried many, and continue to experiment to find ones that I love, and fit what my body needs.  I was excited to try B-up Bars.  I received a box of bars in a variety of flavors.  Now, if you follow me you know how picky I am.  I have things I just can’t eat, and things I won’t eat.  On top of that, I have issues with how certain things feel in my mouth.  I know, I am strange!!  LOL!!   But, it’s not only me it’s also my husband.  Yes, he struggles with finding bars he can A.) eat due to his low carb diet, and B.) are palatable as he has issues with how food feels in his mouth too!   That is why we are a perfect match!  😉

My box had 1 of each of these bars ~ peanut butter, pb&j, sugar cookie, vanilla peanut butter, chocolate mint, cinnamon roll, a couple mini bars and a B Jammin’ bar.   My husband was excited to see the low carb count on most of these bars.  For him to find something like this that has 6g net carbs or less is a win win.  And, no junk and no fake sugar is the win win for me.   I have to say, that even though I am a huge cinnamon fan, my favorite is the chocolate mint as of right now.  Now, that might change because they all taste great!

B-Up Bars are great for us, and for anyone looking for a healthy choice for bars.  They are packed with 20g of protein and 18-20g of fiber.   Only 2-3g of sugar and 4-5g of net carbs.   Available in 6 yummy flavors so everyone can find ones they like.  Add to this that they are made with no artificial flavors, sweeteners, or preservatives and are low sodium and gluten free.  Being Low Sodium sets them apart from may of their competitors.  Score… for us both!


Now, the fact that we both have issues with how things feel in our mouth made me a bit worried as I am not a fan of nougat or soft bars.  But these really changed my mind on that.  They are a soft nougat marshmallow type bar.  The fact that they taste great really makes the fact they are a soft not bother my mouth so much. (again, I am weird!)  A couple of the flavors like Sugar Cookie and Chocolate Mint are very unique. I ate my little sugar cookie bar and surprisingly.. it tasted just like a sugar cookie.

When you decided to buy B-Up bars you get not only a great tasting bar, but you can also get creative and add them to your recipes and meals to enhance the low carb lifestyle.   And studies show that incorporating protein into your diet can help build lean muscle and increase metabolism to burn fat.  Packed with plant based fiber to offset the carb intake.  These bars are perfect for anyone looking to add protein and watch their carbs, like my husband.   He now will be taking one a day to work with him for an addition to his morning meal.


It’s time for you to Be Healthy. Be Better. B-Up.    You can get a trial 6 pack of B-Up Bars, which is a great way to try all 6 flavors.  And, they have FREE SHIPPING on all orders.  You can also get a 12% discount on box orders (not to be used for the trial pack), by using coupon code yup29 Just check out their social media pages to see all the happy customers.  (links below).  They also add a personal touch to every order.  For example, Harun, one of the co-founders writes a personal note on every online order. We throw in a bracelet and stickers and other bars to try.    A little insight ~  B-Up is a product brought to you by Yup Brands. Yup stands for Your Unlimited Potential. UP, is Unlimited Potential.

These are so perfect to throw in a gym bag, purse, diaper bag, or your pocket for when you are on the go or at the gym or wherever.  Pack them in your lunch for when you are at work.  They are very filling which is another plus for me and my hubby.   If you haven’t seen or heard of B-Up Bars I encourage you to check them out.   We love them, and I am confident you will too!

Check them out on Facebook, Twitter and Instagram.


Why Running Needs to be the Next Athletic Activity You Get Hooked On

Sweaty Betty Womens Running Gear

Runners are easy to look up to. They make running five miles in a day look like a walk in the park and the way they carry themselves so confidently looks mesmerizing, like they can conquer the world. The truth is you can be that way too. Anyone can with a little bit of perseverance and practice. Running is so much more than perfecting your mileage and minute mile. It’s about feeling fantastic about yourself, wearing some incredible ladies running gear from Sweaty Betty that you feel beautiful in, forming relationships with other men and women who share your passion for fitness, and striving towards a goal. Running is pretty fantastic once you set your mind to it.


You can Take Your Time to Work up to it

If you’re new to running you may only go a few miles a day or less every other day, for example. Starting slow and working yourself up to more and more mileage is key and is quite okay as you get used to the sport. If you don’t like to run this is especially important, because otherwise if you try to tackle too many miles and be fast all at once you’ll burn out. Learning how to love running doesn’t come overnight; it takes time to get used to a new athletic hobby that you’ll most likely learn to love.


You get to Wear Incredible Clothing

You may laugh out loud about this, but if you love fashion then why not incorporate it into your new workout venture? It’s inevitable that you’re going to sweat while running, but you can sweat while you’re in a pretty incredible outfit. Sweaty Betty has countless running accessories and ladies running gear in colors and pretty patterns that you’ll love. In particular, a ladies running jacket and tank are perfect to wear when you’re running during the winter. What you wear while you run should make running all the more fun, which is why modern and stylish womens running clothes are the way to go.


You can Form Lasting Friendships

If you’re the type of person who does better at running in groups, hop online and find running groups on Facebook or Meetup. Both sites may provide the type of people you need to meet in order to follow through on becoming a runner. Who knows — you may make lasting friendships and find yourself running half marathons in the future! First try a 5k before you tackle a half marathon, but if you work up to it you’ll find running isn’t so bad after all! In fact, by then running will be your favorite fitness addiction.


Staying Stress Free During the Height of Your Career


Landing a dream job is an exciting time in anyone’s life, but with any job comes stress. Stress can come from an overbearing co-worker or boss, working too many hours, not being able to reach deadlines, or because you’re not used to the demanding schedule yet. No matter what it may be, it’s important to learn how to manage your stress before it manages you. In any case a dream job is worth it, but if you start to sacrifice your health and are unhappy you may want to consider if it’s going to work out long term. Remember to set boundaries so that you stay happy and healthy. Here are some ways to stay stress free when you’re mixed up in the chaos of it all.


Be Direct yet Polite with Co-Workers

Communication is key when you’re working with a new boss and co-workers. Whether your job is remote or if it’s at an office, unless you communicate your concerns and frustrations constructively with the co-worker as they come up, it’s likely that these miscommunications will only get worse. To save you a lot of stress and anger, address issues that come up right away. By communicating both you and your boss or co-worker will learn how to work better together and hopefully will also learn one another’s personalities and working style.


Lean How to Manage Tension Headaches and Muscle Aches

When you’re stressed out it’s natural that your stress will get stored somewhere, such as your muscles or head. Stress can lead to headaches which can make work more challenging when you’re working on an assignment. Receive stress relief by investing in excellent products from Melt Method such as a soft body roller, hand and foot treatment, and a Melt Method kit that can help reduce your daily aches and pains. Who wants to experience pain when you have a ton of tasks to complete for your job?! Learning how to manage your stress naturally with pain treatments can help.


Get Enough Rest

When you’re at the height of your career getting enough rest may seem like the last thing on your mind, but the truth of the matter is if you don’t get rest everything else will be affected. Sleeping controls your concentration, how much you remember every day, and can affect serious things such as your driving skills and overall health. In addition a lack of sleep can cause you to gain weight and can also lead to depression. Make sure you’re getting at least 7-8 hours of sleep a night, and if that’s too much take some time off during your weekends to catch up on sleep. Your health depends on it!


Tips for Staying on Track with your Health and Fitness

Disclosure ~ Compensation was provided by Stayfree via Mode Media.
All opinions expressed are 100% that of the author (Sheila) and are not indicative of the opinions of Stayfree.


Whenever people ask me how to stay on track with health goals my first answer is to tell them to stop trying so hard. Sounds counterproductive at first, but hear me out. When we set out to make changes we often jump in with both feet without a clear plan. This usually ends in disappointment because of lack of instant results. In this day and age, we’re so used to instant gratification that we get discouraged when things take longer than we want. Instead, make clearly defined goals and break them down into attainable milestones. Then determine reasonable habits you want to establish rather than forcing changes you know you’ll never stick with. Living a healthy lifestyle gets easier with each good choice you make and becomes natural, making it unnecessary to try so hard.

Attack your closet! I know the closet can sometimes be a scary place, but a little organization can aid in staying on a healthy track. Keep comfortable workout clothes easily accessible in clear view. You’ll feel much more enthusiastic to work out if you don’t have to hunt for clothes or shoes first. Do a little shopping if your workout wardrobe needs to be updated. Working out is a whole lot easier when you feel good and a new snazzy pair of yoga pants and a nice top is a great start. Remember to keep Stayfree® Ultra Thin Liners on hand too. I’m sure I don’t have to tell you how awkward it can be to do yoga or any exercise when you’re using bulky lady products. The Stayfree Ultra Thin Liners are discreet and bendable so no matter what position you put your body in, you don’t have to feel self-conscious.

Raid your fridge! Oh how easy it is to reach for something unhealthy when staring down your fridge. Eventually it’s the hope that it’s only stocked with good for you options, but realistically that might not be the case in the beginning. Make it easy on yourself by doing the prep work right away. When buying groceries, wash and cut fruits and vegetables that day. Separate items into portions for easy snacking. It’s much easier to grab a healthy bunch of grapes to nibble on after a long day if they’ve been cleaned, de-stemmed, and are just waiting for you in a container or baggie. When you feel the need to indulge – and it’s ok that you do, but remember moderation – dish yourself a single serving and savor each bite.

Recruit the troops! A great way to stay on track is to be accountable. It’s easy to fib to yourself, a bit harder to somebody else. Recruit your spouse, kids, sisters, brothers, aunts, uncles, neighbors…you get the point. There is strength in numbers! Share your goals and encourage them to help you achieve them. Take a walk around the neighborhood. Have an after dinner dance party! Let them know when you’re struggling and lean on them for extra support. Try to think outside the box. Practice your yoga moves while waiting to get dinner out of the oven or the dishwasher to finish its cycle. Grab each opportunity to move your body.

Reward yourself! This is so important. Whether a huge reward when you complete your overall goal or little rewards a long the way – or both! – positive reinforcement is an essential part of life changing habits. Maybe a haircut or a new yoga outfit? The sky’s the limit. Your healthy self deserves it.

stayfree_authorlogo[2][1][3] New year, new you! Yoga is an integral part of a healthy lifestyle and who better to lead the yoga-lution than you. Inspired by athletic wear, Stayfree® pads feature flexible layers that move with your body from child’s pose to side crow. Visit to find which product best fits you or visit our Facebook to learn more about our mission. Also, don’t forget to use your Stayfree® purchase to get a 30-Day membership to My Yoga on Gaiam TV and access FREE yoga classes online now through March 12!

Jump on the 2015 Vionic Walkabout

Walkabout Logo (green) Disclosure ~  Living Smart Girl received product as compensation for sharing about the 2015 Vionic Walkabout.

Walking is one of those things we all must do.  We have to walk to the kitchen, the bathroom, the bedroom.  Walk to get the mail, walk in the grocery store, walk the floor with a crying baby, and just plain walk to do just about anything in life.   Well, since you are going to be walking anyhow, why not join the 2015 Vionic Walkabout on a quest for good health.

By participating in Vionic Walkabout, you’ll have the chance to walk away with some seriously great prizes. Through photo and caption contests on Facebook and Instagram, they give away weekly prizes such as new Vionic Shoes, Dr. Weil Cookbooks and Visa gift cards. Plus, they will select a Grand Prize winner to receive an all-expense paid trip to Napa, CA.  Now, why would you not want that trip?  Get on your walking shoes and join now.

Expert Insight:
“Walking is what your body is designed to do. It strengthens almost every major organ in the body, promotes bone density, and boosts the immune system,” says Dr. Weil. “There’s no special skill, training or equipment needed, just the right footwear.”
Research shows that walking as little as 30 minutes a day can lower the risk of heart disease (America’s Number 1 killer) by as much as 40 percent. By even taking two or three 10-15 minute walks per day, people can improve blood pressure, reduce the risk of diabetes and improve mental wellbeing.
Celebrity trainer and fitness expert Juliet Kaska strongly recommends walking as a way to get and stay fit for even beginning exercisers: “Walking is an easy, stress-free exercise, clearing your mind, ?strengthening your heart and toning muscles.”
According to a study by the American Podiatric Medical Association (APMA), 72 percent of Americans say they do not exercise because foot pain prevents them from doing so. This astounding figure emphasizes the importance of getting started with a pair walking-friendly shoes or sandals that are breathable, offer good arch support, are relatively lightweight and have flexible soles to allow the front of the foot to flex comfortably.
Vionic Footwear with Orthaheel Technology offers footwear that helps prevent and alleviate foot pain and fits a variety of lifestyles. Vionic shoes feature a removable orthotic footbed that supports feet and helps realign the lower-legs, improving posture and balance – an ideal option for daily fitness walking.

So, what are you waiting for.  Go get your walk on!

Vionic venture walking shoe


Choose the Right Toning Workout for You


Losing weight is the main objective of a lot of people who join a gym or start a fitness regime, but when you’ve achieved that goal where do you go next? The best answer is to move on to a toning routine.

Plenty of weight loss exercises overlap with ones to get your body nice and toned but there is a difference between the two aims. Therefore there are things you should be doing differently to ensure your muscles become tight and defined. Create a workout tailored to you by taking note of the following advice.


Endurance workouts such as long runs or bike rides are good for losing weight but for toning interval exercises are the best. These are shorter but higher intensity exercises that actually save you time when working out.

On an exercise bike or treadmill alternate between short ten to twenty second bursts going all out and around 80 seconds at a comfortable pace for about 20 minutes in total. You can even do this outside, mixing sprinting in with a longer run or bike ride.


All weights use different muscles and work towards strengthening and therefore toning them. To be most efficient pick weight exercises that use more than one muscle at a time, such as squats and deadlifts. Mix your session up with two lower body weight exercises and three or four upper body ones, aiming for heavier weights with fewer repetitions as this leads to quicker fat burning and faster toning.

You don’t even need weights or to go to a gym for some effective toning exercises. Lunges and press-ups are excellent for working various arm muscles and your abs without using weights. Planks are good too and require little time or space to complete.


Your workout routine should be based on your current level of fitness. At least three times a week you need to be working out to see the difference in your tone, with two rest days. If you lead a busy life with little time to visit the gym then Fitness Warehouse has plenty of equipment you can use at home, from dumbbells to benches.

What you eat and drink has a big impact too as you need to be burning more calories than you take in to get toned at first. Eat enough for energy but cut out any extra fatty foods or do extra exercise to burn it off.


How to Mix up Your Cycling Workouts


Cycling is an excellent form of exercise as it involves strength, power and endurance and can be done inside or outdoors with the right equipment. However, constantly going for the same five or ten mile bike rides does not only get dull but you can soon lose some of the fitness benefits by sticking to the same routine.

For this reason it’s important to mix up your cycling workouts to keep things fresh, interesting and maximise your training routine. If you are a regular cycler then it’s good to do each of the following at least once a week with a rest day or two as well.

Endurance Rides

Depending on your fitness levels an endurance ride could be anywhere from 30 minutes upwards. The important thing is that you cycle continuously for the full time (not counting necessary stops due to traffic etc.). Stick to a pace that you are comfortable with so not to run out of steam straight away.

Longer rides are far more enjoyable done on a real bike outside, so plan your route so as not to overdo it. During winter using a gym exercise bike will work well to see your pace, and you can catch up on some TV or an audio book at the same time.

Tempo Sessions

As their name suggests, tempo sessions are done at a higher intensity. Again cycling continuously, aim for a faster pace but during a shorter time period. If you can manage an hour for an endurance ride spend around 25 minutes cycling at a constant fast speed that you can maintain for that time.

This will help increase your overall speed for longer rides and help you not tire as quickly when tackling steep hills or stepping it up during an endurance cycle.

Speed Sprints

The shortest but possibly most painful cycle workout is the sprint. You can do these on a bike outside, just ensure the way is clear, but it is best on an exercise bike indoors.

Cycle your fastest for 30 seconds then rest for 60 to 90 seconds and go again. Repeat this six times and as you improve start bumping up the time to 45 and 60 seconds sprints and repeat more often. This will increase your pace and power by getting your body used to lactic acid flowing through it. It may be tough at first but it will be rewarding in the end.


Strike a Pose, a Yoga Pose!


Disclosure ~ Compensation was provided by Stayfree via Mode Media.
All opinions expressed are 100% that of the author (Sheila) and are not indicative of the opinions of Stayfree.


I can’t remember when I first fell in love with yoga, but I know it was probably in my early 20’s.  I think I saw a tv commercial for some video program that was for yoga and I was sold.  Over the years (20 years or so), I have gone through many phases where I do yoga daily, and then times when I do it maybe once a week or so.   Even if I don’t find time to do it daily, I do use many of the moves daily to stretch out my body.   But, my favorite yoga is hot yoga.  I love love love sweating all the stress and toxins out of my body.    But, as most women know, we all have challenges we face when doing certain moves.  Not challenges doing the moves, but challenges with the clothing we wear and how things shift when we are in some of those moves.  And for me, I sometimes tend to twist certain ways where my bladder might not agree with me and if you know how thin yoga pants are, you know that nobody wants that.   Wearing a sanitary product isn’t always appealing when you have skin tight, thin, show everything, yoga pants on.  My solution, Stayfree® Ultra Thin liners.  Not only do they stay put, but they have Thermo Control® Technology that wicks moisture away.   So, when I am sweating and possibly leaking doing what I love, I have no worries.   I actually turned a friend of mine onto using Stayfree® at one of our hot yoga sessions.   She used to put toilet paper in her undies.  YIKES!  I can’t imagine.

Did you know yoga is great for depression?   I know this first hand, as I suffer with depression bad in the winter.  Being a Minnesota girl, the winters are long and dark and cold and I am not an outside person when it’s cold.  So, I like to get up early when it is still dark out and load a great workout on my laptop from Gaiam TV, and start my day off by striking a pose.   It stretches my body, helps me get my mind in the current day, and puts a smile on my face.

Strike a pose and let your stresses float away and start your day fresh.    Poses like Body Awareness, Child’s Pose, Cobra Pose, Bridge Pose, Mountain Pose, Warrior Pose, and Forward Fold. No matter the pose, just let your body slip into the movement and enjoy every breath you take while feeling your body give into the move.

Have you tried yoga?  Wanna give it a try?  If you purchase Stayfree® in stores or online between Jan 8th and March 12th, you can get a 30-day membership to My Yoga on Gaiam TV.    Easy, just purchase and upload an image of your receipt to redeem your free 30 day membership.  I have been using Gaiam TV for a while now and love it.  There are so many choices that a person can do a different yoga routine every day.

So now you have no excuse to not try yoga, right?  No worries about being comfortable as you can choose the Stayfree® product that is right for you, the yoga routine that fits your needs and let yourself just enjoy doing your body good.  Make sure to keep your Stayfree® of choice in your gym bag like I do. I never know when I might be in town and a friend might invite me to a hot yoga class.   I am always prepared.



Tell me your favorite yoga pose.

New year, new you! Yoga is an integral part of a healthy lifestyle and who better to lead the yoga-lution than you. Inspired by athletic wear, Stayfree® pads feature flexible layers that move with your body from child’s pose to side crow. Visit to find which product best fits you or visit our Facebook to learn more about our mission. Also, don’t forget to use your Stayfree® purchase to get a 30-Day membership to My Yoga on Gaiam TV and access FREE yoga classes online now through March 12!