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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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How To Stay Healthy While Traveling!

Everyone LOVES to travel, and it’s a great way to reset your mind and get out of your usual day-to-day routine. HOWEVER, if you’re doing great with your healthy eating habits and want to make sure you don’t lose all your hard work on your next vacation, make sure you apply some of these wonderful tips on your trip!

  1. Pack your own meal on the airplane flight or mode of transportation of your choice. This provides you with an alternative to eating the expensive and typically unhealthy prepared meals offered through the airline. Bring protein- and nutrient-dense dry food that won’t easily leak or get smashed in your bag. Examples include nuts, protein bars and firm fruit, like apples.
  2. Drink plenty of fluids during your trip. If you can, choose water over other beverages while you’re in transit. Milk and juices are adequate, but avoid soda and an excess amount of alcoholic beverages. Avoiding the latter is especially important for minimizing travel-related health conditions, such as jet lag.
  3. Stock your hotel room with bottled water, fresh fruit and healthy snacks like granola bars or fiber cookies. Doing so helps remove the temptation to raid the room’s mini bar, and can be indispensable for staving off hunger between business meetings or tourist activities.
  4. Avoid fast-food outlets. Though they may be a comforting choice when you’re in a new city, these kind of meal options are often high in fat and calories, and more importantly, they may cheat you out of experiencing the local culture. Wherever you decide to eat, focus on meals that incorporate healthy components, like fresh vegetables and lean proteins.
  5. Don’t forget to eat breakfast. This is usually easier said than done in the whirlwind of a vacation. However, breakfast helps prime your system and prepares you for a full day of activities or business meetings. If your hotel offers a complimentary breakfast, choose a high fiber and protein meal, such as whole grain toast with peanut butter, to give you instant energy and fill you up until lunch. This way you may reduce the temptation to snack in a few hours’ time.

Don’t give up, you can still have fun with a healthy spin on your trip 🙂

(Thanks to traveltips.usa.com)

 

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Get your name on the list!

Brittany's Summer 2013 Challenge Logo

Beginning list of Fabulous Summer Recipe Challengers:

  1. CARLY
  2. CAROLYN
  3. Edna
  4. Taileen
  5. Brianna
  6. ELISE
  7. Brandon
  8. BRANDIE

If you’d like to join the growing list of followers who are part of the SUMMER CHALLENGE: 2 NEW RECIPES A WEEK!, message me your name HERE and I’ll add you (along with a link to your blog, as well as the two foods you’re thinking about making this week) to this list!

Also, don’t forget to post your recipes and send me the link, so I can reblog it on the new official Summer Recipe Challenge page 🙂

Let’s all make friends and fill our bellies with delicious new recipes for summer!

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BRITTANY’S SUMMER CHALLENGE: 2 NEW RECIPES A WEEK!

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Get your name (and link to your blog) added to Brittany’s Summer Challenge: 2 new recipes a week! list on my blog. *This is going to be a great way to get to know other bloggers, share your favorite summer recipes, and maybe even get some fabulous new followers of your own!*

What is the challenge

Since I’m SO excited to finally be out of school for summer, I decided that this is the PERFECT time to start working on improving my minimal cooking skills. Join me!

It’s time for us to move on from the dark side of processed Mac and Cheese, and over to the brighter and better side of real unprocessed meals. Bye-bye burnt toast, HELLO farmers markets and fresh cooked veggies! Unfortunately, since Martha Stewart isn’t our next-door neighbor, we all have to teach ourselves howto make something in the kitchen besides a mess and several small fires. Challenge yourself with me; kiss the days of frozen dinners goodbye, and become new BFFS with your oven.

 Make a plan Just two new recipes a week

Like all new goals, you need to create a plan on how you’re going to get yourself to achieve it. Since there are about two and a half months left of summer, I decided to create a challenge that will have my followers and I attempting two new foods EVERY WEEK. By the end of summer, we’ll all have made more than 20 new recipes that we didn’t know how to make before!

 Your recipe book get creative

As you can see, I’ve decorated my own cute little recipe book. This little notebook cost me $.50, and here I’ll be adding all my favorite recipes from this summer. When I start school up again for the fall, I’ll have all my own fabulous favorite collection of recipes in one place to choose from. Make one; add your own stickers, colors, glitter, and personality to it. You’ll get really excited to write in this twice a week, trust me.

My First Recipe inside my Recipe book!

 Recipe 1 Cook Book Decorated

**As you can see, I also put my grocery list on the inside cover of the recipe book IN PENCIL. That way, I can add and remove items that I need (and don’t need) for that week’s 2 recipes.

 Challenge yourself

All my wonderful followers, I definitely recommend that you try my Brittany’sSummer Challenge: 2 new recipes a week! with me. No matter where you are with your cooking skills, this will give you a great chance to add some healthy items to your own cook book 🙂 At the end of summer you can even invite some friends over and have an end of summer party to give them a taste of what you’ve made.

 Message Me

Message me HERE with your name and blog link, and I’ll add you to my list of people on my newest blog page called “Brittany’s Summer Challenge: 2 new recipes a week!”. This is going to be a great way to get to know other bloggers, share your favorite summer recipes, and maybe even get some fabulous new followers of your own!

How to join the challenge

  1. Message me your name and a link to your blog so I can add you to the list of people participating in the challenge.
  2. At the beginning of EVERY week, pick TWO recipes that you would like to make that week. This isn’t too many guys, it can be snacks, desserts, drinks, breakfast, lunch or dinner.
  3. After you’ve made your recipe, TAKE PICTURES!!! This is so important. They don’t have to be fancy or high resolution, it is just give people an idea of what you’ve made.
  4.  Post your recipe to your blog, and TAG it with the tag “2newrecipes”. By doing this, other people participating in the challenge can see what you’ve made, and can try it out too!
  5. MESSAGE ME WITH THE LINK TO EVERY NEW RECIPE POST YOU MAKE!!! I’ll be posting all of your recipes to a page on my blog too, another easy way to get to know your friendly neighbor bloggers 🙂

That’s it!!

Super easy, and a really great way to keep yourself motivated to stay healthy this summer. After all, 80 percent of your body is made in the kitchen, so GET IN THERE AND MAKE IT! 

Xox Brittany,

The Fitspirational Blonde