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Sunday’s With Shana Schneider – Office Workout

Sunday’s With Shana Schneider – Office Workout

 

Have you heard about the latest 7-minute workout that combines 12 simple exercises and boasts great positive health and fitness benefits? Check out this video to see what it’s all about. Why not try and put those random minutes between meetings to a good use!

Sunday’s With Shana Schneider – Morning Workout Part 1

Sunday’s With Shana Schneider – Morning Workout Part 1

Mornings can be hard sometimes, and exercise seems to be the last thing on most people’s minds.  But, Shana says ~ Don’t feel guilty about hitting that snooze alarm in the morning. Try out these easy exercises you can do while still in bed! This is part one of a series that will get you feeling fit before you even leave the house.

Sunday’s With Shana Schneider – Look Thinner

Sunday’s With Shana Schneider – Look Thinner

 

Every girl in the world wants to look thinner.. at least all the girls I know do.    Shana shares a great tip on how you can look thinner in seconds, and it’s easy to do ;)

 

Sunday’s With Shana Schneider – Fitness Stealers

Sunday’s With Shana Schneider – Fitness Stealers

Did you know there are several things we come across every day that are stealing our fitness? I never thought about it until I watched Shana’s video.  Find out what they are and how to find alternatives so you can stay strong and fit!

 

Sunday’s With Shana Schneider – Commercial Break Workout

Sunday’s With Shana Schneider – Commercial Break Workout

An amazing and fun gal who makes fun fitness video’s was brought to my attention and when it was a light bulb in my head went on.  I have been wanting to share some of my own workouts on video with you, but am so busy I never find time to make my own video’s.  So, why not share other amazing ones until I can find the time to make my own.

Shana Schneider has some great workout tips, and advice and workouts in general.   I will share a new one with you weekly.

This one Shana says to put that remote control down and find out how watching commercials could be the perfect workout to get those arms toned for summertime tank tops!
These are great tips, but I wanted to also add a few more that I also do while commercials are on.
Squats,  Lunges,  Crunches,  Pushups,  Planks, High Knees  ~ all requiring no weights.   I even make hubby do them with me.    Not into any of these due to certain restrictions.  Try some light yoga or stretching during  a commercial.   Whatever you do, just get up off that couch ;)   Even if you Tivo things, stop fast forwarding thru commercials and give your body a gift.. the gift of grooving it ;)

Are You Still On Track With Your Fitness Goals?

We are entering our 3rd month of 2014, how are you doing with your fitness goals?   Have you given up already?  Did you try a new diet or fitness regimen that you haven’t done before ?   I think it’s kinda neat to see what is trending when it comes to diets.   Check out these stats for the end of 2013 and rising in popularity since 2012.

The Top Ten Diets (week ending 12/22/13):

1. Paleo Diet
2. Metabolism Miracle Diet
3. Atkins Diet
4. Gluten Diet
5. Diabetic Diet
6. South Beach Diet
7. Military Diet
8. Mediterranean Diet
9. Cabbage Soup Diet
10. Dash Diet

The Top Ten Rising Diets (The diets that have risen in popularity the most since 2012)
1. Metabolism Miracle Diet
2. Dash Diet
3. Heart Healthy Diet
4. Beyonce Diet
5. Bodybuilder Diet
6. Juice Diet
7. HCG Diet
8. Caveman Diet
9. ABC Diet
10. Master Cleanse Diet

- data comes from EMS access to information from the  68 most popular search engines. 

I myself have not tried any of these diets.  My hubby did the Atkins diet, did well but gained all the weight back.    How funny that there is a diet called the Beyonce diet.  Really?  How original is that!  LOL!!

I think I need to come up with a diet.  How about, eat to live diet.   Stop shoving crap in your mouth, boxed meals, foods with ingredients you can’t pronounce, things in jars and cans that will never go bad, over processes, loaded with fake sugar, msg, dye, etc.   Just eat clean, fruits, veggies, protein, nuts, whole grains, good carbs, and even a sweet treat every now and then.

It is so sad to see all these Mom’s shoving McDonald’s at their kids, or sending them off to school with what they think is a healthy snack because the TV said so, when in all reality it is something packed with sugar and ick.   People need to read labels more, and stop thinking that it is to expensive or to hard to feed a family healthy.   You can feed your family healthy, on a budget.

Don’t worry if you have slightly lost sight of your health goals for 2014.   Get up, brush yourself off and get back on track.   Don’t put yourself on a “diet”, put yourself on a life style change.  It is easier to keep up with and offers way more leeway so you don’t beat yourself up if you slip here or there.  But, all in all, aside from changing the way you eat, make sure you are grooving your body.   MOVE IT to LOSE IT!

Wanna join me in my fitness journey?  Check out what I do at Train Dirty Fitness Bombshell.

Daily Tips for Staying Healthy

DailyTips

 

When I am chatting with others I meet or conversations on Facebook or in online communities I belong it always surprises me how much I hear others say that they have no time to be healthy or work on their fitness.   I totally understand a busy life, but when it comes to staying healthy and fit it is very important for us to slow down and fit it in.   I thought I would bring you all some great daily tips for staying healthy.   These are simple, and don’t take a ton of your daily time.  I thought I would include some of mine, and some of Andrea Woroch’s tips who is a nationally-recognized consumer and money-saving expert who helps consumers live on less without radically changing their lifestyles.

Smile ~  A study on human responses to smiling conducted by the University of Kansas and reported in Psychological Science found that those who grin feel better emotionally and physically, especially during difficult situations. Smiling also helped lower stress and improved heart health.  Smile at people you don’t know, and see what their reaction is.  A smile is catchy, like a cold.. but way better for you.

Walk ~  The popular step counter, Fitbit, recommends taking 10,000 steps each day while the average American only takes 5,000. Add extra steps to your daily routine by opting for a parking spot at the back of the lot, going for a work-walk meeting with your colleagues, and skipping the escalator or elevator in favor of the stairs which helps you burn 40 percent more calories!  Take your pets for a walk, because they need the exercise as well.

Stand and Stretch ~ Those who spend most of the day sitting — whether at a desk for work or after hours slouched on the couch watching TV — could be at increased risk for cancer and heart disease. When at work, make sure to get up every hour and move around, use a stand-up desk or take a conference call for a walk. Set reminders on your computer to get up a few times throughout the day to stretch your legs.  I make a point of getting up to do things like dishes, laundry, let the dogs out, and even will get up and lay on the floor to pump out some crunches or a plank.

Watch What You Eat ~  Knowing calorie, fat and sodium content of food can help you better understand what to eat and what to avoid. This is especially important when eating out, since the calorie and fat content of dishes can be misleading. For example, a diner at Applebee’s might be surprised to learn the Bacon Cheddar Cheeseburger has less calories, fat and sodium than the Oriental Grilled Chicken Salad.  There are many great phone apps that help with keeping track of your calories or intake every day.  I use the Fitbit one, but there are many others that help.

Bike It ~  Riding your bike can boost your energy by 20 percent, according to a study reported by Women’s Health magazine. Use your bike to get to and from work, run errands around town and meet up with friends for brunch on the weekend.   I have just recently rediscovered my love for riding my bike.  I have an older mountain bike, but still enjoy an evening ride with my hubby.

Workout at Home ~ There are tons of great sites that offer free workout videos at home with cardio and strength-training moves. Check BodyRock for high-intensity interval training workouts. If you’re looking for something more mellow, check out the free videos at YogaDownload and stretch your way to a leaner body!  There are many fitness experts on Facebook that post daily workouts as well.   A person doesn’t have to pay for great workouts anymore, if you just do a little research.

Share a Workout ~ You probably have a few workout DVDs collecting dust in your media center. If you’re sick of the routines, call up some friends and organize a DVD swap to get fresh workouts for free! Better yet, schedule a time to do the workout with a friend so you’re more motivated to get up and go.  You might find that a friend has a workout that you have been eyeballing but didn’t have the money to buy.  Great way to try new things.

Cheap Fitness Gear ~ There are tons of treasures waiting to be plucked up from garage sales in your area and it’s a great way to get cheap workout equipment like dumbbells, benches, jump ropes and even cardio machines. Review your daily newspaper for upcoming listings or simply go for a spin around town on Saturday morning to find signs pointing you to various sales. Many people run groups on Facebook for local swapping.  I myself run a few and they are great for finding all kinds of goodies, cheap.

Step on It ~  People who use a scale on a daily basis were found to maintain their body weight which is crucial to heart health. According to a study reported on by Prevention magazine, daily weighers dropped twice as many pounds as weekly weighers. The article also suggests basic, cheap scales are preferable to high-tech ones that also purport to measure your body fat and muscle weight. Win win!  I weigh myself every morning, at about the same time.   Doing this helps me keep myself inline from day to day.  I know my body will fluctuate, so take into account time of month or what I ate/drank the day before.  But, I know if I see a number I don’t like, I can fix that by watching my intake that day.

Close Your Eyes ~ Getting a minimum of seven to eight hours of Zs is crucial for well being, brain power and weight maintenance. If you’re having trouble falling asleep, review your bedtime rituals. Make sure your TV and gadgets are turned off 30 to 60 minutes before bed as the light keeps your mind racing.  Doing some light yoga helps to relax you as well.  I love some light evening yoga, and using some essential oils to drift off to sleep.

Food Groups ~ Eating the suggested daily portions of vegetables and fruit are crucial to overall health. The more colorful your plate, the more nutrients you consume to fight fat and disease. When shopping for produce, choose organic wisely and avoid paying a premium for fruits and veggies with tough skins. You can also save by opting for frozen berries and vegetables which contain the same vitamins and nutrients than the fresh options.  Making sure you get a well rounded daily intake either by juicing things you don’t care for, or eating a good mix of fruits, veggies, protein and good carbs.

Water, Water, Water ~ It is so important to drink plenty of water every day.  You should drink 1/2 your body weight in oz. per day.   Or at least try for the 8, 8 oz glasses of water.  Water helps your body in so many ways, so don’t order a pop next time you go out to eat… just have water.

Research and Learn ~ If ever in question on anything in life, the internet is only a click away.  Research is key, every day, to learn about ways you can stay healthy.  Sites like Molina Healthcare are great places to find information on daily questions.  I find that we research many things online, and there are days I can’t imagine what we did without internet.

Extra Time ~  There are always a few minutes here and there in your day that you can squeeze in something that will do your body good.   Set you alarm for 15 minutes earlier than normal and do some yoga to start your day.   Put the kids to bed 1/2 hour early so you can unwind and do yoga, or a workout video, or just have some alone time to relax.  Hire a baby sitter once a week so you can hit the gym, or go for a run/walk or take a fitness class.  Lots of ideas, all that is needed is you to implement one of them.

Whatever you do, daily, just make every day the best you can.

Hydration by Size

Hydration by Size: How Big Does Your Water Pack Need to Be?    

 

You’re almost ready for just about any sporting activity – almost. You’re lacking one crucial piece of equipment: a hydration pack. Most people don’t think of it until they’re ready to head out the door, but a hydration pack makes like easier, and cuts down on the bulk of carrying around water bottles. Plus, it can keep your hands free so that you don’t have to stop to get a drink. On top of that, you can carry large reservoirs right on your back and refill them whenever you run out.

 

The Importance of Hydration

 

Hydration is something most people know they need to do, but many people just don’t take it seriously enough. When you’re out there on the trails, running, or biking, you’re going to sweat. When that happens, you’re losing water and electrolytes. You need roughly 1 liter of water for every hour of activity – at minimum. Some people need more due to increased demands on electrolyte stores.

 

If you use a hydration pack, instead of a water bottle, you can more easily keep yourself hydrated without sacrificing performance. But, which size should you go with?

 

Small (1L) Sizes

 

Sites like www.SportPursuit.com can help you fine excellent deals on just about any size hydration pack or reservoir pouch, but getting the size right will be crucial.  A 1 Liter reservoir is perfect for short-duration activities. For example, let’s say you’re a “weekend warrior” or someone who only likes to hike periodically.

 

You may only be out for an hour or two at a time, and you’ll have access to potable water. You don’t want anything that will weigh you down too much. The smaller size reservoir pouch is perfect for you.

 

Medium (2L) Sizes

 

Now, let’s say you’re a more serious backpacker. You plan on going on a day-long hike. You’ll still have access to potable water, but you need the ability to stay hydrated between filling stations. Or, you’re a mountain biker who wants to minimize weight and still stay hydrated.

 

The 2 liter pouch is one of the more popular sizes. It’s a balance between weight and reservoir capacity. Most people find that it’s not too heavy while, at the same time, providing double the hydration of a smaller pouch.

 

Large (3+L) Sizes

 

A 3 liter pouch is for the most serious of athletes or those who are very thirsty. This is the pouch you need when water is scarce or you just don’t want to stop for refills.

 

Since a liter of water weights about 2 pounds, you’re going to be lugging around a fair bit of extra weight. But, to be fair, you’re not going to lug it around with you for the entire time you’re out there. Remember, you’ll be drinking regularly from your hydration pack.

 

More serious mountain bikers, who don’t mind the added weight, or those who know they will be on extended day trips almost always choose this option.

 

Dylan Steele has a passion for the active lifestyle. He enjoys blogging about fitness activities and equipment.

 

How to Get Exercise Without Actually Setting Out to Exercise

shutterstock image 2 living smart girl How to Get Exercise Without Actually Setting Out to Exercise

We all know that the best way to losing weight or maintaining a healthy body is by getting plenty of exercise and eating sensibly and healthily. However it’s also true that our lives are busier than ever with work, going out with friends and making time for ourselves so it can be really difficult to even find the time to get exercising or to eat healthily.

This is of course why places like McDonalds and many other fast food outlets start looking all the more attractive. Quickly getting your food before heading back to work or home to relax is an all too easy way of life but it certainly isn’t the healthiest way of life. Many of us also dread heading to the gym to get exercise with the numerous awkward social situations of the locker room and the competitiveness that can come from keeping up with the ’fit’ people.

It is however far easier to fit exercise into your day than you might think. You don’t have to give up your free time for a visit to the gym and it doesn’t involve paying out loads of money for any expensive running machines, gym memberships or diet plans. One of the best forms of exercise is remarkably easy and can be done any time and any place.

Shutterstock image 1 living smart girl It All Starts with a Single Step

This innovative and simple form of exercise is simply walking. Putting your shoes on and walking out your front door is the easiest and cheapest form of exercise possible but it is also one of the most effective. Simply walking for half an hour can burn an impressive 99 calories. The best thing about walking is it can be done anywhere and can fit into your daily routine easily; you can start by walking to work, using stairs instead of lifts or even just walking to a colleague’s desk rather than emailing.

It can actually become quite addictive and can be made quite enjoyable with music, going to walk in areas of natural beauty or even make it a social experience by going walking with friends or by joining a walking group. A good idea is during your lunch hour to go out with a list of chores or to do some shopping, by walking to the shops you’re immediately burning off what you eat for lunch and saves you time after work to relax knowing the chores are done. The NHS encourages you to do more walking too, find out more here.

The health benefits from walking can go further than simply trimming your waistline or keeping you fit. Skipping the car or bus and using your feet instead can help prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes. The further and more often you walk the greater the benefits so it is worth investing in a pedometer and start with a single step.

Taking Up a Hobby

A great way of getting more exercise or becoming healthier is by learning a new skill. An easy and obvious example of this is taking a cookery course, learning to cook healthy foods will help you make better food choices and gradually get yourself in good shape. Developing a passion and a knowledge of food will create an awareness of what the food you eat does to your weight.

Keeping yourself busy is a great way of avoiding boredom which can often lead to snacking and eating purely out of boredom. There are also hobbies which can take the direct weight loss approach for example the popular Zumba craze or perennial favourite, yoga. Lessons and classes teaching these skills can be easily found at gyms or through local newspapers and often take place in evenings so they can easily fit into your lifestyle. Being more active is a very strong route to weight loss or keeping fit and can be fun at the same time as well as offering the chance to make new friends.

Play A Sport

The key to getting more exercise is to enjoy doing it, it doesn’t have to be a chore and sport is a great way of getting exercise in an enjoyable way. Going out to play football in the park once a week is a simple, enjoyable and social way to get in shape or going with a friend to play some tennis can be fun and easy exercise. You don’t have to be great at the sport it is just a case of getting involved and enjoying yourself, making it a social experience makes it less like exercise and more enjoyable.

Playing any sport can burn off a significant number of calories and has a huge amount of scientific evidence backing up the positive effects playing a sport can have not just on your weight but health and fitness in general.  Playing a sport or joining in with physical activity can help in developing healthy bones and efficient heart and lung function as well.

The benefits of exercise

There is a reason why so many people say the only way to lose weight and increase fitness is by eating healthy and exercising, that is because it genuinely works. Completing more exercise means you burn off calories from the foods that you’ve eaten, this means doing more exercise negates the need for an extreme diet.

There are so many easy ways of fitting more exercise into your day, it doesn’t have to be stressful or too much of an effort. From walking to picking up a sport, these are just a few of the hundreds of areas in everyday life when exercise can be done. If you need that little kick start or energy boost to get into the exercise frame of mind there are many supplements which offer that helping hand, Europe’s number one is called Activ8 X and is one of the more trustworthy supplements out there, find out more by visiting ivillages article on Activ8 X.

If you’re looking to lose weight or merely keep your fitness levels up then you can’t go far wrong by doing plenty of exercise. As the adage says, it all starts with a single step.

Biking for my Health

It is that time of year where you start seeing more and more people outside, walking, running, hiking and biking.  Minnesota has been hit bad this year with terrible weather and my body is just itching to get outside and get my fitness on in the fresh air.   I love to walk, and especially walk my dogs.  What a better way to enjoy a walk then with man’s best friend.  And, now that hubby has gotten on the fitness bandwagon jogging will be fun too as he has started to jog.  But, for me, jogging isn’t very good for my joints.  But, I am so excited to say that hubby and I plan to buy new mountain bikes this year.  He gets a certain amount of money from work every year that is to be used for exercise equipment or gym memberships.  So, since we have pretty much every kind of exercise equipment we want we thought mountain bikes would be fun.

We live on in the country and have miles and miles of road to ride.  As well as dirt roads, trails and fun places to ride to, have a picnic, maybe a hike and then ride home.  I can’t wait to get our new bikes.  We do have a couple bikes already that were actually left at our house when we bought it.  They are about 20 years old, tires are shot, they have seen better days.  It is time to upgrade.

We will be not only biking for fun, but also biking for our health.  There are so many benefits to riding bike.  Great calorie burning, all over body tone (glutes, quads, calves,), energy booster, saves your joints (puts less stress on joints than running), good for the heart, and a great way to shed extra pounds while having fun.

Do you like to bike?  Do you do it as a family?