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“The Scariest Moment is always right before you start” -Stephen King

I heard this quote and thought it was SO appropriate for my health blog!

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Make goals- Plan ahead

proud in a year

This was TOO awesome not to put on my health blog!

Take a second to sit down, turn your computer monitor off and silence your cell phone.

Write a list of 5 simple things that you can start implementing into your life RIGHT NOW that will make you proud a year from now. This is a great idea for beginners just getting started on their Fitspirational Journeys!

A few things on my list:

  1. Add ONE more serving of fruit to every day as a daily snack
  2. Complete 2-3 runs with my boyfriend by this time next year (Color Run CHECK!)
  3. Make 2-3 health blog posts every day
  4. Start going to bed earlier, ensuring at least 7-8 hours of sleep every night
  5. Make a “goal board” with 20 things I’d like to do in the next year. Cross things off as I do them!

Try it out 🙂 What’s on your list?

 

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You won’t eat what you don’t see- Leave you junk food at the grocery store

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This is a very simple Fitspirational concept- if you’re used to unhealthy eathing habits, then when faced with choosing between chips and an apple; chances are you’re going to go for the chips.

But what if you eliminate the unhealthy options? Then your choice becomes an apple vs a cup of fresh strawberries. Either way, you’ll end up munching on something nutricious!

Check out this awesome shopping cart full of food. My boyfriend is a Marine and he eats really healthy EVEN THOUGH he lives in the barraks on base.

College students listen up- if he can eat healthy on base; you can eat healthy in your dorms. NO EXCUSES.

Needless to say, from the looks of this shooping cart- it’ll be a Fitspirational week!

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Dwight is right ladies- lifting won’t make you huge…

dwight cupcake lift

 

As a huge fan of the office, I couldn’t go another minute without posting Dwight’s huge face on my health blog!

Lifting weights is NOT going to make you huge ladies. This is a common misconception that I get asked about quite often. If you’re on a bad diet, and you just can’t seem to keep your hands off Mr. Ben and Mr. Jerry (if you know what I mean *ehem ICECREAM ehem**.

If you balance out a healthy diet (with protein/fruits/veggies) with a solid workout plan, you’ll EARN your way to the body of your dreams! Lifting weights is NOT going to make you big, but lifting weights without training might. If you’re really worries about this, please message me and we’ll go over your exercise routine together. A good cardio mix with strengthening exercises and weights will actually lean you out.

Whats the worst that can happen? You might just end up with a fabulously it body. Oops 🙂

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10 ways to get your health back on track!

10 ways

Weather you’re a beginner or just finding yourself a little off track lately, you can absolutely begin to take steps towards the healthy life you’ve always wanted.

Guess what, if life isn’t going the way you want it to- and the word “vegetable” hasn’t crossed your lips in a few weeks… you’re not alone! Don’t let it get you down, let it be encouragement to make next week even better.

So what if you’ve had a few donuts lately, just because yesterday wasn’t so great, doesn’t mean that today won’t be the beginning of a new you. However, change isn’t easy. It takes 21 days to form a habit, and those 21 days aren’t going to be a piece of cake (or a fork full of salad since we’re being healthy here haha.)

It’s okay to take baby steps. Make the decision that your bad habits don’t define you.

Take this list above and start actually applying them. When? NOW! Don’t say you’ll start this later. Later never comes. Recommit your day TODAY. Grab some water, dust off your running shoes and LET’S DO THIS!

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A beginner’s guide: The do’s and don’ts of sautĂ©ing vegetables

Although I’m proud to have come so far in my fitspirational journey, I have yet to learn how to SautĂ©. As I’ve flown through various cookbooks on my healthy cooking adventures, I’ve come to realize that learning how to sautĂ© veggies is not optional anymore, it’s a necessity. When I used to only know how to cook Mac & Cheese with burnt toast on the side, the word sautĂ© was not in my dictionary of frequently used words. But guess what, it is now!

Since my wonderful boyfriend Bryan has recently introduced me to the delicious world of Portabella mushrooms; I thought this would be the perfect place to start!

It took me about 3 batches of sautéing Baby Bellas before I got them perfect, so I hope to save you from wasting some of your own, by not making the mistakes I made on my first attempts.

The Do’s and Don’ts of sautĂ©ing: 

THE DON’Ts-

  • Don’t walk away from the kitchen and forget you’re sautĂ©ing veggies.Then, especially don’t take your baby Yorkie for a walk. Trust me on this, even if you tell yourself you won’t forget, it’s a high possibility you will. You may come back from your walk; with a kitchen full of smoke, and some very black flaming mushrooms. (Not like I did anything like that that… I confess nothing!)
  • Don’t set the temperature on your stove top too high. SautĂ©ing too fast is a great way to burn the living- daylights out of your veggies. Setting your stove to low-medium heat worked the best.
  • Don’t use too much oil!! As you can see from my beautiful oil-catastrophy below, you’ll end up sucking the extra oil out from your veggies with a napkin. See guys, I told you I’d share the good, the bad AND the ugly on my health blog. Learn from my mistake, start with a little bit of oil, and slowly add more if you need it.

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  • Don’t forget to flip them. Keep a spatula near by (yay I get to use my pink spatula) and since you WON’T be leaving the kitchen *ehhem walking your yorkie*, keep an eye on your veggies and flip or toss them when you see the edges getting a light golden brown.

THE DO’S-

  • Do set a timer! If you’re a beginner (as I was when I began learning how to sautĂ©) it is really helpful to set a timer for a shorter amount of time then you think it should take to sautĂ© your veggies.
  • Do your homework, and make sure you pick the best oil for your sautĂ©ing adventures. For a guide to picking the best oil for cooking, click here. 
  • Do have fun! Learning a new cooking skill can be a LOT of fun, especially if you pick the right music to sing into your spatula to 🙂

Let me know if you’ve learned any great do’s or don’ts throughout your cooking experience, and I’ll add it to the list!

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Calculate Your Body Fat Percentage

Let’s get real here… calculating your body’s fat percentage is no piece of cake (or fork full of salad, we’re trying to keep things healthy here haha.)

Don’t worry, if you’re following my blog- you’re obviously smart, funny AND good looking so I’m sure you won’t have any trouble.

What is Body Fat Percentage

To put things simply, body fat percentage is the amount of fat on your body- compared to everything else. Everything else including muscles, tissue, water weight etc.

Set a goal, what would you like your Fat-Body percentage to be?

Nerdfitness.com breaks it down pretty well-

  • “If you are trying to look like Ryan Reynolds or Jessica Beil in Blade III, good luck! Aim for a body fat percentage of 6-8% (men) or 13-15% (women).  Note: your athletic/strength gaining performance will most likely suffer at this percentage, and might not be worth it. Your call.
  • If you are interested in getting that coveted six pack, drop your body fat down to the 8-11% range for dudes and 15-17% range for women.
  • If you are an athlete and interested in optimal athletic performance, aim for a body fat percentage around 15% (men) or 20% (women).  NF team memberStaci trains much better at 20% body fat than at 15% body fat.
  • If you are just interested in looking pretty good and feeling pretty good, anything less than 18% for men and anywhere in the 20-23% range for women should get you the “hey, lookin pretty good!” response from your friends :)
  • For the ladies!  If you are concerned about menstruation or fertility, it has been said not to drop below 15% body fat.  Although I can’t find any studies that definitively refutes or proves this, I’ve read it all over the place, so just something to be aware of.  Your results may vary!”

What do these different percentages look like?

Body Fat Percentage Men Body Fat Percentage

How to calculate my own body fat percentage? 

There a BUNCH of different ways! These are the top 3 that I recommend-

  1. Military method- My boyfriend Bryan is in the U.S Marines; and in the military, you have to stay below a certain BFP (body fat percentage) according to your height. In the military, they:
  2. Online Calculator- One of the easiest ways is to use an online calculator that does all the math for you. For you lazy bums out there (who refuses to do math on Saturday) this will be your best bet. Click here for one of the many online BFP calculators
  3. Look in the mirror- honestly, this is my very favorite way. Use those pictures I’ve provided above, and compare them to your body in the mirror. BFP doesn’t have to be 100% accurate unless you’re training for a marathon or a specific event. I can tell if my BFP is getting high if my jeans start to feel tight. If you’re beginning to have to unbutton your pants at every meal, it’s probably time to set some new health goals.

If you’re not where you want to be, then pick a BFP you want to be at, and work your butt off to EARN your way there! You’re definitely on the right health blog to kick start your fitspirational journey.