Tag Archives: workout

#TransformationTuesday #TuesdayTip Walking Your Way to Better Health

A little while ago I posted a photo of myself and my transformation. 40 pounds lost and working on losing another 30.

Of course, a large part of that is diet and anyone that tells you that you can lose weight without eating healthier has a bridge to sell you (will kids even understand that saying today?).

Exercise, while important for losing weight, is also important for improving your overall health. It’s not good to be sedentary and even the smallest amount of movement will benefit you.

When I took the first step in my transformation, it was literally a first step: walking my way to health. It’s a great form of exercise and little by little I built up to how much I walk. Today I usually do about five miles a day (if not more) over the course of the day. How do I do that? Walking everywhere I can and having my Fitbit buddies challenge me to new goals.

My favorite place to walk is the beach, of course, but anywhere will do and it doesn’t take much. Just 15 minutes a day has been shown to improve your overall health.

If you’d like to get started, here are some links with good articles on the benefits of walking!

The Benefits of Walking by Real Simple
Benefits of Walking by Arthritis.org
Trim Your Waistline, Improve Your Health by Mayo Clinic
This is Your Body on Walking by Prevention Magazine (I personally love this magazine!)
3 New Walking Workouts to Blast Fat by Prevention

Another hint for those who work in an office and sit all day: Buy a cheap kitchen timer and set it to go off every half an hour. Get up, walk around, move, squat, lift, do anything! Be Mobile. You will feel the difference in your body once this becomes a regular habit.

walking

#FitnessFriday Abs Workout from Popsugar

It’s almost summer and with it, concerns about how you look, especially your abs. More importantly, strengthening your core is something you need to do for health reasons, but what if you don’t go to the gym and have lots of equipment.

Well, you don’t need a gym or equipment for a lot of workouts, like this one from Popsugar. Even better, it’s only 10 minutes long and who doesn’t have 10 minutes to improve their health?

I also like what I think is an alternative to the burpees everyone is always going on about (see minute 1 of the slide back and forth). I have issues with my big toes (seriously, I do) and that move back onto them in the burpee is painful.

If you have a Swiss ball, do a similar move that’s called a prone jacknife to help with those lower abs.

Click here if you can’t see the Popsugar video and please visit their site at www.popsugar.com. They have lots of awesome workouts, fashion, recipes and tips for you!

#TuesdayTip Boosting Your Metabolism

As some of you may know, I’ve been trying to lose weight and be healthier. I’ve made some lifestyle changes to do that and have lost 30 pounds. Some of the changes are probably obvious, but I’ll share them anyway along with some links for you on this Tuesday Tip day!

I drink more water! Water fills you up. It helps your liver process toxins from your body and first thing in the a.m., it wakes up your metabolism from a long night of rest. Click here for more info on how drinking water can help you!

I walk more and I exercise every day in one way or another. I try to hit the gym for cardio exercise at least twice a week and then do strength training twice a week. As we get older, it’s important to improve our core strength and stay strong to do everyday tasks. Click here for info on the muscles to work on for core strength and a quick core workout.

If you want, you can friend me on Fitbit and challenge me to a workout! I love challenges.

I’ve stopped using artificial sweeteners and only have sugar in my first cup of coffee. I’ve also limited myself to two diet sodas a day. Rough for me, but I know they are not healthy. Here’s a good article from the Mayo Clinic explaining the different sweeteners and possible concerns with them.

Finally, I’ve been researching ways to boost my metabolism to help burn calories. At work I’ve got a little kitchen timer that dings regularly to remind me to get up and move. I’ve started doing intervals on the elliptical and even while I’m walking, changing the pace to increase my metabolic rate. Click here for more tips on things you can do to boost your metabolism and burn calories just by doing some pretty simple things.

Hope you enjoyed today’s Tuesday Tip!
TuesdayTip

Tuesday Tips for Weight Loss

As some of you may have noticed, I’m back to trying to lose weight and get healthier. Stress and other things made my weight balloon upwards to its own area code. So shortly after the New Year, I began a campaign to change my lifestyle by becoming more active and eating healthier foods. As of this morning, I’ve lost 30 pounds.

Yep, thirty (30) pounds and I’m very excited about that. I’m also excited by the fact that the way I am eating and working out now seems sustainable, which is the key to keeping off the weight. After all, it’s not about a diet, it’s about a lifestyle that you can keep up.

You’re probably asking what I’ve been doing? For starters I try to be more active every day. I’ve started wearing a pedometer and strive to reach 10,000 paces each day, not including my workout regimen.

That means walking to and from my office and getting up once an hour to move about. With the weather getting nicer, sis and I have even started taking a short walk at lunch hour.

I try to work out 5 to 7 times a week for about half an hour a session. I mix up doing cardio with weight training. The weights are important because they help strengthen your muscles and muscles have a higher metabolism than fat which means that you are regularly burning more calories to sustain that higher muscle mass.

Plus who doesn’t like sleek toned arms and legs? Here are some simple exercises you can even do at home to tone your arms!

What have I changed in my diet? Well my favorite food group – bread, rice and pasta (LOL!) is virtually gone. I try to limit those to once or twice a week. When I do have either bread or pasta, I make sure it’s whole grain bread or pasta. As for rice, I’ve substituted quinoa. I’ve even made a tasty Chinese fried rice by substituting the pre-cooked quinoa for the rice. Have also made something similar to a tabouleh salad with this grain. You can check out more recipes here.

We still eat beef, pork and chicken, but in smaller portions and I’ve also started eating a lot more shrimp and eggs. Both are high in protein and low in calories (but watch the cholesterol if you have problems with that).

As sides to all our meals – a big salad and more vegetables. Lots more. The key is to have lots of high volume foods with low calories. Greens of all kinds make wonderful side dishes or even a once a week vegetarian meal. Cook up some collard greens or kale with onions and mushrooms, add some chicken broth and cannellini beans, top with some chopped tomatoes and you’ve got a very filling and low calorie soup. You can even add some cheese to the mix for added protein. There are lots of nice lower fat cheeses out there now and we regularly put cheese in our salads as well.

As for dessert, we’re eating a lot more fruit and snacking on cashews and chocolate covered raisins.

Where do I go from here? Well, I’m going to keep on eating healthier and working out. My goal is to lose another 10 pounds by the RWA National Conference at the end of June. I try to set those goals in reasonable amounts because there is nothing worse than setting yourself up for failure by being unrealistic.

If you’re in the same boat as I am, I hope these tips help you! If you’ve found some good things to get healthier, please share them with us by leaving them in the comment area.

Finally, our Danger Women Writing Contest and Guest Blog continues with a visit from the RomCon folks and a giveaway of tickets to this year’s convention. Drop by the blog later and leave a comment for a chance to win!

Fun Friday – Aly & AJ

If I’m a little hard of hearing at times, blame all those Jonas Brothers concerts I went to with my darling daughter! Not that I didn’t like them, because I did. I’m just convinced that if the military could somehow package the screams of teenaged girls, they would have the most effective weapons known to mankind.

But besides enjoying the Jonas Brothers, I had the good fortune that we saw them when they were the backup band to Aly & AJ. I liked their music so much, my daughter got one of their albums for my Ipod. It’s perfect music for my workouts and I thought I’d share one of my favorites (video with all those cute surfer dudes makes it possibly better!).

In case you can’t see the video below, you can also check it out at this link:
http://www.youtube.com/watch?v=EW2rJore_Ew

Hope you all have a fun and safe weekend!