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Summer fruit salad

 

Ingredients:

  • Fresh sliced red grapes
  • Strawberries
  • Cucumbers
  • Feta Cheese
  • Sliced Almonds
  • Spinach Leaves
  • Red Cabbage
  • Black Pepper
  • Apple Cider Vinaigrette Dressing

I’ve got to admit this is one of my favorite salads yet!

Perfect for a hot day, light and refreshing

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Decoding Nutrition!

Decoding Nutrition!

This is an AWESOME little chart I found on Miramountlifestyle.com.
If you do nothing else productive today, take a good long look at this chart.
GET EDUCATED ON WHAT GOES IN YOUR BODY!

Those nutrition labels aren’t there to look pretty.

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EARN your thunder thighs!

thunder thighs

Wall Squat

Lean head, shoulders, lower back, and butt against a wall, with feet about 18 inches in front. Click arrow to see the next step.

Muscles it works: Quadriceps, butt and hamstrings

 

Stair Climber

Stand sideways at the bottom of a staircase. In a scissorlike motion, cross your outer leg to reach the step. Click arrow to see the next step.

Muscles it works: Entire leg

 

Lunge

Stand with hands on hips, legs hip-width apart.

Muscles it works: Hamstrings, butt

 

Ball Squeeze

Sit in a chair, leaning slightly forward, arms at sides, feet flat on the floor. Place a medium-size ball between your legs above your knees, with just enough pressure to hold the ball in place.

Muscles it works: Inner thighs

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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.

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Body Revolution- My progress so far! (week 3)

Week 3

Goal: to go from that “skinny blonde girl” to that “healthy toned/fit girl!”

Today I finally reached week 3 of Jillian Michael’s Body Revolution, and I’m so excited with my hard earned progress!

I didn’t realize just how much more toned I’ve become, until I put week 1 and week 3’s pictures back-to-back! I’ve come pretty far in 2 weeks, however, I’m still not anywhere near where I want to be. At the end of this 90 day challenge from Jillian Michaels, I plan on being one blonde-toned-fit-machine!

Looking at this back-to-back photo, it is incredible what the combination of eating healthy and working out can do.

My Eating Habits:

In the last two weeks, i’ve been sticking to my 80/20 diet: 80% healthy food, 20% freedom (what ever I want to eat.) I begin EVERY morning with a fruit smoothie & eat CONSTANTLY throughout the day (making sure to have purse snacks on me at all times.)

Breakfast- Eat like a Queen (or a King) *Two glasses of water*

Healthy Snack

Lunch- Eat like a Princess (or a Prince) *1-2 glasses of water

Healthy Snack

Dinner- Eat like a pauper *1-2 glasses of water

(sometimes a snack, depending on what time I’ve eaten dinner. I also like to get in an extra glass of water if it’s early enough before bed.)

Blogging won’t magically get you fit- EARN IT:

Let me make this clear guys, health blogging is great… but I didn’t begin to form these muscles by sitting on my computer reblogging pictures of fruit and toned butts… If you want to see positive changes, you have to sat goals, and take steps to complete them. You have to break bad habits and make positive changes in your daily life.

If I can do it, so can you.

Progress:

15 days down, 75 more to go!

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Jillian Michaels’ advice

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Jillian Michaels is by far one of my biggest fitness inspirations.

Her workout videos are incredible, we share the same dieting ideas (to eat healthy, NOT starve yourself) and to EARN your body though hard work and nutrition.

Jillian is fierce, fabulous, and can terrify you right though the TV. I really feel like she is going to jump through my screen and chew my ear off if I don’t push through one more rep of bicycle crunches!

I’m about to begin week 3 of her 90 day workout video series “Body Revolution”. It’s absolutely incredible.

These tips alove are excellent, I’m honored to post them on my health blog. Take notes everyone!

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Kiss that dreaded pooch goodbye!

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I got an awesome groupon for a SPA pedicure, and while the lady was frenching my little toesies- I stumbled upon this awesome tip in the latest issue of Share magazine!

The Pooch- (not your dog) it’s the annoying little hard to lose area on your lower stomach that covers those abs you’ve worked so hard for.

Try out some of these awesome tips from this article, and let those abs of yours come out from were they’ve been hiding.
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