Archive for Exercise

Jumpstart 2012 By Working On Ourselves “Week 4 Check In”

Wow… Congratulations! You have completed 4 weeks of pushups and sit ups, eating 7 servings of fruits and vegetables, drinking 8 glasses of water, and exercising for 30 minutes each day. Let’s not forget that you have also gone over 25 days without those cookies, candies, alcohols, cigarettes, or other vices. You should be very proud. We are sure you have lots of successes to report. It should be getting easier now but if you are still having problems squeezing your workouts in, here is a great article about overcoming a busy schedule.

Here are a few of our latest articles:

Delicious Whole Grain Muffins! 

Dolvett Quince vs. Bob Harper!  

Haven’t Seen Results in the Challenge?

Thanks for reading those great articles. Don’t forget to Check In, “Still In” in the comments of this article. Also, let us know the successes that you have had since starting this challenge!

Are your kids doing it? Let us know how they have been doing as well. How can we improve this challenge next time?

Did you like this? Share it:

Busy Schedule? Here’s How to Squeeze a Workout In!

One of our fans, Briana Starks, had a very common question; how can I possibly squeeze a workout into a very busy schedule? Briana has 3 kids under the age of 4, is a full time student, and spends her nights studying and doing homework after putting the kids to bed. Briana has an issue that is not unfamiliar to many people trying to make their health a priority. Here’s some suggestions we have come up with. Please leave suggestions on how you have been able to squeeze workouts into your busy schedule as well.

Try Involving the Kids

Today’s video games offer many interactive family games. Pop in a dance game or workout video and try to get all the kids involved for 10 minutes. Don’t have a dance game? Just play a few of your favorite songs and have a dance party.  Don’t like dancing? Take the kids for a walk. Race them for 10 second intervals. Every 5 minutes, stop and do jumping jacks, squat jumps, squats, jump rope, and or high knee running in place. You can also use the kids as weights and lift them up and down. Playgrounds are fun areas with all types of fitness machines. Hang or do pull-ups on the monkey bars. Play tag on the jungle gym. You can even make an obstacle course for both you and the kids to enjoy. Be creative and the opportunities are endless.

Don’t Start Big

Always remember that something is better than nothing. If on Monday you can only find 5 minutes to workout, get in a five minute workout. If you can only find 5 minutes per day for weeks, that is 35 minutes of working out a week.  Compare that to zero minutes per week if you just decide to give up. Instead of trying to wake up 30 minutes earlier a day, try 5. Try to increase your amount of time for working out by 10% each week. This means if you work out 5 minutes on week 1, you would work out for 5 minutes and 30 seconds on week 2. The more you increase, the more your workout will become a habit and you will be up to 15-20 minutes per day with ease. Also, try to choose 2 days a week that you know you can get the most time to work out and make those your more intense work out days.

Write a Detailed Schedule

Start recording your day. You might want to do it by the half hour but no less than by the hour. This will be a way to review your days to find a few minutes here and there to piece together a workout routine. Sometimes you might find a few shortcuts that can be taken or a few things that can be cut out in order to make time.  I know many people, who after writing out a detailed schedule have found a way to steal 30 minutes a day to work out. Read more

Did you like this? Share it:

Has Dolvett Made You Forget Jillian Yet? (Is Bob Bitter?)

Face it; Jillian Michaels has been absent from The Biggest Loser for 2 seasons now!

No matter how many people beg for her return through facebook and Twitter, so far she isn’t coming back. According to the Los Angeles Times she explained on her way out; “How many times can I scream last chance workout? This job is all consuming. It’s seven days a week. I want to start a family. It’s time.”

Through the first 11 seasons there have been many understudies however none have had the staying power of Jillian and Bob. They captured the hearts of Americans with their motivating yells, inspirational talks, and grueling workouts. Then the news of Jillian’s departure sent shockwaves through the blogosphere. Rumors of trouble with Bob, management, and money surfaced. None stuck as Jillian put an end to those rumors by letting everyone know that she had made the decision independently and not because of problems or money. Michaels’ departure caused threats from devoted viewers who swore they’d never watch the show again.

Enter Dolvett Quince and Anna Kournikova.

Both were very enthusiastic and inspirational trainers however Kournikova failed to connect with the contestants and the show and Anna decided mutually that she wouldn’t return for season 13.

Dolvett on the other hand was an instant success. He was called a Fox and a half by one contestant and was often complimented for his big smile and even bigger heart. The contestants that he works with call him inspiring, motivating, and unrelenting in his approach to help them succeed. With all these compliments, what’s not to love about Dolvett?

Well ask Bob!

He came off as the Bitter Loser on episode two of season 13.

While his contestants were in high plank positions, Dolvett was army crawling under them. Bob was so disturbed by this that he accused Dolvett of stealing his workout routines. So much so that he took his team outside to complete their workout. Some might say Bob was a bit of a sore loser after losing the first weigh in of the season. You decide.

So with all the drama, good looks, and muscle that Dolvett brings to the Biggest Loser, has he made you forget about Jillian yet? Also, what’s more important, your love for the trainers or the contestants reaching their fitness goals? (Are you reaching yours?)

Did you like this? Share it:

Common Mistakes in the Jumpstart 2012 By Working On Ourselves Challenge

You’re 2 weeks into the JumpStart 2012 By Working on Ourselves, Challenge and haven’t seen enough results yet. You’ve been eating your servings, drinking your water, and straining through dreadful pushups and sit ups, but the scale still reads the same! Here are a few mistakes you are making and a few solutions to help you start seeing results faster!

You Traded One Vice For Another

For the challenge, you decided to give up ice cream. Now instead of ice cream you are eating more cookies. Take a look at your food journal and see what you have substituted your ice cream cravings for. I’m assuming you have some type of food journal as it is paramount to the success of this challenge. If you have traded one vice for another, take a look at our article, “Are you a Cheater”, for ways to cope with giving up vices. I noticed this same problem when I tried to buy Golden Oreos. I had found another vice.

You’re Still Eating Too Much

Again, check your food journal. If you are eating more calories because you added more fruits and vegetables, you need to make adjustments. Too many extra calories are detrimental, even if they are coming from fruits and veggies. If you are full after eating a fruit, veggie and protein source at breakfast, stop there. You may want to start cooking one less egg or eating one less piece of toast now that you are eating more fruits and veggies.

Your 30 Minutes of Exercise Isn’t Intense Enough

If you started walking two weeks ago, you should have made adjustments by now. Pick up the speed in your walk or add in intervals of jogging in order to raise the intensity. If you are biking, or riding the elliptical, you should speed those up as well. You can also try downloading our free EBook for a workout program and body weight exercises that’ll add a little variety to your workout. As we stated in our article, “Can’t Lose the last 10 Pounds? Here’s Why”, you have to change your workouts so that your body is always guessing. Don’t be afraid to push past your pain threshold. Only then will you start seeing more results.

You’re Miscalculating Servings

Do you know what constitutes a serving of fruits or veggies? It may not be as much as you think. Our article, “What’s a Serving”, will help you with this. If you are eating more than you should, you may be adding extra calories to your diet.

You’re Still Modifying Pushups and Sit Ups

It’s time to get on your toes and do a few pushups. Try 1 “real” pushup for every 3 “modified” pushups ratio. Soon you will be doing full pushups. Try the same with modified sit ups. If you don’t try it, you’ll never know that you can do it.

You Need to Divorce the Scale

Last but definitely not least, you need to divorce the scale for a while. Instead, measure your waist, legs, and arms. You should also measure your success by how far or fast you are running, how many more pushups you can do, and how long are you holding your planks! The scale is not the only success measuring tool.

Did you like this? Share it:

Jumpstart 2012 By Working On Ourselves “Week 2 Check In”

CONGRATULATIONS, you have made it through week 2. If you haven’t yet, please weigh and measure yourself and post your successes here as well. We’ve heard weight loss numbers as high as 20lbs. If you are still having trouble beating the sugar cravings, please read our article, Beat the Sugar Cravings With These 8 Tips. Many of you have asked about the emphasis on fruits and vegetables so we decided to start writing articles regarding the benefits of both. Take a look at this article An Apple A Day. Are you losing your Motivation? Get it back with these easy steps.

Don’t forget to comment, “Still In” at the bottom of this post!

Did you like this? Share it:

Jumpstart 2012 By Working On Ourselves “WEEK 1 CHECK IN”

All you need to do is comment, “still in” so that we can check you off! Make sure your first and last name are in the comment as well. Having trouble with sugar craving? This article might help: Beat The Sugar Cravings! We are so happy that you made it through Week 1! Let’s roll right into week 2! Don’t lose your Motivation!

Remember to comment, “still in!” My example is there!

Did you like this? Share it:

HFF’s “Jump Start 2012 By Working on Ourselves” Challenge

 (Click Here To Print The Challenge Check-List)

We strongly advise everyone to weigh and measure themselves and take before and after pictures to refer to throughout the challenge. The goal of this challenge is to improve your lifestyle.

Please print the calendar checklist so that you know that you are completing each task. NO EXCUSES!

Duration: 10-12 weeks. We will know by week 6 if we are going 10 or 12 weeks.

How do I join the Challenge: In order to be considered for the challenge prospective participants must post the vice that they are giving up in the comments section of the blog post to the official rules. See 2012 Challenge Tab! Be sure to tell us your first and last name. We will allow postings until Wednesday 8pm Pacific Standard Time. After this time, participation is closed. In order to move forward each week, contestants must successfully complete ALL of the following tasks each week:

Exercise 210 minutes per week (30 min per day).

Consume 49 servings of fruits and vegetables per week (7 per day)

Complete 140 pushups and sit ups per week (20 per day of each)

Consume 56 servings of water (8 per day)

Give up one vice for the entire 10-12week duration

Post “still in” on the designated blog post at http://healthyfitfamilies.com each week

Disqualification: Participants are disqualified if they fail to complete a task during the week or  fail to their listed vice. Participants will also be disqualified if they fail to report that they are “still in” the competition each week on the blog post at http://healthyfitfamilies.com. A link to the blog post will be posted 3 times per day on Friday at www.facebook.com/healthyfitfamilies. Participants will have until Saturday 9pm Pacific Standard Time to report themselves “still in” the challenge. Obviously this will be on the honor system but we trust that everyone will play fair. We will periodically post the names of contestants who are “still in.”

Prizes: Of all the contestants still participating at the end of 10 weeks, 5 names will be drawn and those participants will receive a free healthyfitfamilies.com t-shirt. The 5 participants must post a picture of themselves wearing the t-shirt in order to be placed in an additional drawing where the 3 names drawn will all receive a $50.00 gift certificate. We reserve the right to increase the value of the gift certificates as well as the number of winners as more sponsors and donors are expected in the upcoming weeks.

Win This Shirt!

 

Waiver of Liability: All prospective participants should be cleared by a Doctor before trying this or any health and wellness program. HealthyFitFamilies.com accepts no responsibility and excludes all liabilities in connection with trying this challenge. It is the sole responsibility of the individual in the challenge to be in good health and except all liabilities associated with this challenge. HealthyFitFamilies.com hereby excludes liability for any claims, losses, demands, or damages of any kind whatsoever with regard to any information, content, or services provided at our Web site, including but not limited to direct, indirect, incidental, or consequential loss or damages, compensatory damages, loss of profits, or data, or otherwise. By signing up for this challenge you accept responsibility for anything that might happen while being a part of the challenge and anytime after the challenge concludes. We reserve the right to change rules and prizes for this challenge.

Did you like this? Share it:

The Results of my December “No Meats” Challenge

For the month of December I challenged myself to a “No Meat, No Dairy” diet. You can see the original post here. Let me tell you….it wasn’t easy but I’m glad I followed through with it.

The first week was challenging. I had become accustomed to having some sort of dairy product or meat product with every meal. I was a carnivore who allotted only a certain amount of space on my plate for the “other stuff.”  Cutting meat, dairy, and eggs cold turkey made me want it even more.  That first week of the challenge I probably told my wife 100 times, “I can’t wait until this is over so I can have a big steak….pork chop….rack of lamb….whole rotisserie pig…..rhinoceros thigh….etc.”

However, after that first week things became easier. I started looking forward to preparing new and creative “Vegan” meals. I took pride in knowing that I had set a goal for myself and I was sticking to it. If you read my intro to this challenge you know that for the past few years I have been struggling with high cholesterol. Every meal started feeling like a step closer to victory rather than a step closer to heart disease.

This past Friday (December 30th) I went and had my blood drawn for updated lab work. I will receive the results this upcoming Tuesday. (January 2nd)

I will update this post with those results.

There is no doubt in my mind that the number will have come down. I feel better than I have felt in a long time. I am optimistic about my future. Having a family and dealing with high cholesterol problems always left me with thoughts of feeling that I would leave them sooner than I wanted to. I want to live a long life and be here for them in my later years.

This challenge has given me an appreciation for the “Vegan” diet and has made me realize that I can cut down or completely cut out what was a major staple in my diet. Will I remain a Vegan? Possibly. There are some things that I miss. Like Salmon!

If I do go back to eating meat I can assure you that it will be because I am treating myself or because I am having a cheat day. I do not want to go back to making it a necessity. I love life and my family more than I love food. I will miss them more and they will miss me more than I will miss meat. My body synthesizes cholesterol different than others so this is my solution to the issue. It may not be an issue for you. However, for those of you looking to lose a little weight, I can assure you that by cutting out or cutting down on foods high in saturated (which a lot of cuts of meat are) you will benefit from doing so. If you pair this with a “No Sweets” challenge you will be well on your way to your weight loss goals.

During the month of December I was relentless in sticking to both my “No Meats” challenge and Coach Demitrius’  “No Sweets” challenge.

I lost 11 pounds in 1 month.  I feel leaner and have more energy.

Here are my before and after pictures:

December 1st (Left) ---- December 31st (Right)

The month of December has now given me the inspiration to work hard towards obtaining my ideal physique. I have some substantial goals for myself now in 2012. There are subtle changes in my photos above that are separated by 31 days. Over the next few months I will hold myself accountable to my 2012 expectations by keeping you guys updated with photos.

Thank you for allowing me to share with you my personal journey, and as always, me and Demetrius will be here for you along yours!

Did you like this? Share it:

Succeed at Your 2012 Goals!

Did you know 85% of New Year’s Resolutions fail? That means if you were in aroom of 100 people who resolved to quit smoking only 15 will actually do it. Would you like to be one of the 15? Keep reading for Specifics on how to succeed at your 2012 goals!

Specific Goals!

“I’m going to lose weight this year,” isn’t a specific goal. I’m going to lose 2 pounds each week is specific, attainable and measurable in a short period of time. When goals are Specific benchmarks are easy to make and achieve. Don’t make goals that aren’t well thought out!

Specific Plan!

How will you lose the weight? I’m going to start going to the gym isn’t a specific plan. Being vague allows room for putting it off and completely failing. Remember when you said this last year? You went and paid for the membership but never actually went after the first week. You must be Specific and the first step must be taken TODAY! If you write a goal and don’t make a step toward accomplishing that goal immediately after, you probably don’t mean it. If this means going for a walk or run right now, you need to do it. You have to prove to yourself that you are serious about your goal.

Specific Records!

Do not lie to yourself, your friends, or your family! Keep a very specific food and exercise journal. Your journal will serve a few purposes. It will be a record of your successes and failures. It will be a reference that will help you make adjustments after weigh ins. It will also be another source of accountability. Be sure to revisit past entries in your journal and make necessary improvements to your diet and exercise regimen!

What are your 2012 goals and what are your plans to succeed?

 

Did you like this? Share it:

Shoe Review: Reebok EasyTone!

I have heard it all; ShapeUps really toned my glutes, Reebok Easytone’s are revolutionizing the fitness industry, and barefoot running will be the reason I run a sub 3 hour marathon.  Well recently I bought the Reebok Easytone’s and I have been wearing them for 2 weeks. Although they do feel as though I am constantly balancing on a stability ball which does engage my muscles, I don’t know if they are going to revolutionize the fitness industry.

Does this mean I don’t think they work? Of course not, however I do think it is important to buy them with realistic expectations. After reading the reviews I have found that unrealistic expectations causes most people to write a bad review. One person wrote, “I walk 45 minutes a day, 4 days a week and haven’t lost a pound. They are going in the garbage.”

That’s too bad as the shoes cost $80-$100 and never claimed they would magically cause one to lose weight. However they will engage your quads, shins, and glutes and can be a great addition to your workout regimen.

In short, if you are looking to lose significant weight or get fit, you will have to clean up your eating as well as exercise. You can’t depend on a shoe to solely do the job for you. On a positive note, the shoes do give me an extra inch of height which makes me 6’0 tall exactly!

Related Posts Plugin for WordPress, Blogger...
Did you like this? Share it: