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Friday, January 25, 2008

Hot tubbin' in the SNOW!





Sometimes we get this crazy idea to jump into snow with only a swimsuit on then jump back into the hot tub. Not really smart, but kinda fun. I am sure the huge amount of fresh snow (16 inches) had something to do with our decision. If you have never tried this you haven't lived!
Tre was the craziest of all. There are no pictures because the camera wasn't fast enough but Tre was doing snow angels, belly flops, and running around and around in snow that was up to his (bare) thighs! Even Kara and I got in on the action. Of course my action was falling down the steps into the snow, but at least I did it.
Isn't winter GREAT....when you have a hot tub near?!


Thursday, January 24, 2008

Your Cravings Decoded

Well, some of you have been waiting for this quite patiently-and I appreciate it-since I've been a little busy lately. Let's just get to it.







Chocolate: Obviously if you need chocolate right around "that time of the month" it is due to hormone changes in the body. If you are stressed or down, chocolate can raise serotonin levels which help you feel better. Another reason for the chocolate need might be a shortage of B vitamins and/or magnesium.






What to do? Yoga or a punching bag for stress, extra B vitamin and magnesium supplements, and for doctors to figure out how to take away our menstrual cycles forever! And in the mean time a dark chocolate bar shared with a friend is a good fix.






Sugar in the form of ice cream, peanut butter cups, cereal, or other treats: A craving for carbohydrates have been linked to low serotonin and endorphin levels. Also feeling down or depressed has been linked to sugar cravings. Another reason for needing sugar is the vicious cycle sugar puts us through. Say you have a bowl of ice cream after finally getting the kids to bed for the night. You feel really great for a while but then the sugar rush takes a DIVE. What that leaves us with is a feeling of low energy or a bad mood. In order to give us that high again we crave sugar....again. Vicious cycle for sure!






What to do? Well you could give in to this cycle if it works for you. If not you could try a couple things. St. Johns Wart and B vitamins have been shown to help improve mood and serotonin levels. Another option would be to eliminate all sugar from your diet. After about 3 weeks you will no longer crave that sugar fix. During the 3 weeks is pure hell, but may be worth it. Another option is to just eliminate sugar and other high glycemic carbs after 6pm. Instead feast on protein and healthy fats to help stop the sugar craving cycle. But the best idea just may be exercise. Exercise has been shown to elevate mood and endorphins, increase serotonin levels and best of all burn calories. When that craving hits take a walk, go to the gym, or do some jumping jacks right in your kitchen. If all else fails, have the sugar and enjoy every moment of it!






Diet Coke: This one was a little tougher. Craving and needing a Diet Coke is mental for sure (you want something sweet but with no calories), but it is also a physical addiction. Sure it has no calories but your body wants those calories and when it tastes something sweet but doesn't get any energy from it, it searches for something to feed on. So, you have another Diet Coke as soon as you can. Again, another cycle. According to a 2005 report from a scientist at the University of Texas, people who drink a lot of diet pop are more likely to become overweight than people who drink sugared soda. The study tracked weight gain among 1,177 people over seven to eight years. At the beginning, none of the participants were obese. By the end of the study, the risk of becoming obese had increased by 41 percent for each can of diet soft drink subjects drank per day. For each level of consumption (less than one half can a day, one half to one can a day, one to two cans a day, or more than two cans a day), diet soft drink users had a higher risk of being overweight than people who drank regular soft drinks.






What to do? Drink the Diet Coke but try to limit to just one a day. There is still a debate about the health risks and/or benefits of diet sodas. So just use your best judgement...I trust ya.

Sunday, January 20, 2008

The "I love myself (and my body) list"


In preparation for Valentines Day, I give you the love list. Thanks Kara for posting it on your blog so I could copy you and encourage each and everyone of you to make a list of your own. Post it, print it, and then read it daily. These are the things you should be focusing on constantly.





1. What do you love about your body?

My arms and shoulders, my "bubble butt", the fact that I am 5'2", my big ears, and my back.


2. When did you surprise yourself with your physical strength?

Just on Saturday when I wanted to run for an hour (I haven't run for a couple weeks) and did it with no stops!


3. When were you braver than you thought you could be?

When I started Personal Training. I am not an outgoing person around strangers, so when I decided to train I knew I would be dealing with strangers. It still scares me but the more I do it, the easier it gets.


4. When did your self control blow you away?

Anytime I can resist treats in the house, treats at my Mom's house, or treats at Cristy's house. I allow treats from time to time but every other day is kinda rediculous!


5. What is your proudest moment ever?

I have a couple but the all involve my kids: The day(s) they were born, the day Tre read a cereal nutrition list in the store and found one he liked (Fruity and Cocoa Pebbles) that had 3 grams of fiber and less than 15 grams of sugar (yes, people were staring!), and the day Belle threw a front flip off the couch with no help or cohersion.


6. When was the last time you felt beautiful?

I don't know about beautiful, but I feel hot almost everyday when I work out and can see the defenition in my muscles, the sweat dripping everywhere, and the flush in my cheeks.


7. Why do you deserve to meet your goals?

I deserve to meet my goals because I am a happy, nice person. I love life for what it is. I have a wonderful family that I love to take care of. I deserve it because I love myself.

Saturday, January 19, 2008

You know you live in Utah if...

Thanks Maura for sending me this, it is "freakin" hilarious!

FORGET REDNECKS; THIS IS WHAT JEFF FOXWORTHY HAD TO SAY ABOUT UTAHNS!

If your local Dairy Queen is closed from September to May, you live in Utah.

If someone in a Home Depot store offers you assistance and they don't work there, you live in Utah.

If you've worn shorts and a parka at the same time, you live in Utah.

If you've had a lengthy telephone conversation with someone who dialed the wrong number, you live in Utah.

If "vacation" means going anywhere south of Salt Lake City for the weekend, you live in Utah.

If you measure distance in hours, you live in Utah.

If you know several people who have hit a deer more than once, you live in Utah.

If you have switched from "heat" to "A/C" and back again in the same day,you live in Utah.

If you install security lights on your house and garage but leave both unlocked, you live in Utah.

If you can drive 75 mph through 2 feet of snow during a raging blizzard without flinching, you live in Utah.

If you design your kid's Halloween costume to fit over a snowsuit, you live in Utah.

If the speed limit on the highway is 75 mph -- you're going 80, and everyone is still passing you, you live in Utah.

If driving is better in the winter because the potholes are filled with snow, you live in Utah.

If you know all 4 seasons: almost winter, winter, still winter, and road construction, you live in Utah.

If you find 10 degrees "a little chilly" you live in Utah.

If you actually understand these jokes and forward them to all your friends, you live in Utah

And one more from me: If you say freakin, dang, oh my heck, darnit, geez, flippin, or gosh more than once in one sentence, you live in Utah!

Monday, January 14, 2008

What couldn't you do without?


Speaking of food, what couldn't you do without? Is it some form of sugary treat or chocolate? Is it red meat or dairy? Is it potato chips or popcorn? Is it soda pop? Or is it peanut butter or nuts? It can be anything you can think of. What you answer says a lot about the type of eater you are. Leave a comment and in a week or so I will let you know what all this means.

Sunday, January 6, 2008

How To Look Good Naked




How To Look Good Naked myLifetime.com

Have you checked out this show? I LOVE it! Take one (very sweet) gay guy add to an overweight self conscious woman and you get one of the best reality/makeover shows ever. Carson (the gay guy) teaches women how to love their own bodies without changing them. He shows them how to dress for your body type and love what you have. They also do hair, makeup, and a naked (tasteful) photo shoot. By the end of the show the woman above hadn't lost a pound but had gained self-respect, confidence, and a love for her body. She knew she was beautiful and was happy to flaut it!
If this show can convince me that overweight is beautiful, then they can convince the world. Tell everybody you know about this show. And watch it at least once. You too can be convinced that your body is gorgeous no matter what it looks like.

Friday, January 4, 2008

Quad Burner Video




video


Some of you may have been confused by the The Quad Burner post a few weeks back. Here is a clip to give you a better idea of how it looks. Hope this helps!

Wednesday, January 2, 2008

Circuit/Interval Training


Need something new for your 2008 workout routine? I know I do. If you are smart you didn't take time off to gain weight for the holiday's, but instead kept on truckin' and doing what you normally do. Now that things are going to slow down maybe you would like to switch things up and shock your body.

Here is a weight training and cardio circuit that I like to do three times a week. You will do two leg days and one arm day (you burn more calories doing legs because they are a bigger muscle group than arms). The weight is just enough that you can complete at least 12 reps and then really push yourself to finish 15 reps with good form. Start out with 2 sets for about 2-3 weeks then add the third set when you can. The workout should take no more than one hour including warm up, abs, and stretches.

Good luck, have fun, and let me know how it goes. If you want a printable version or have any questions on the exercises just ask and I can email it to you. Here is to a strong and sculpted year!

BW=body weight
DB=dumbbell
SB=stability ball or swiss ball

ARMS

3 min cardio warm up

BW push up
1 min cardio
BW pull up (or use upper back machine)
1 min cardio
DB lateral side raise
1 min cardio
DB incline bicep curl
1 min cardio
DB skull crusher (use one DB and while on back bring weight to forehead keeping elbows in)
1 min cardio
DB bent over row
1 min cardio

ABS:
30 bicycles
15 ball pass (on back, pass SB from feet to hands and touching ball to floor each time)
20 hanging crunches
30 back extensions on SB
60 seconds plank hold

Cardio options: jump rope, jacks, soccer taps on step, elliptical, jogging, run in place, etc.

LEGS

DB or BW quarter squat (squat all the way down, come up halfway, go back down, then up)
1 min cardio
side steps with exercise band-20 reps each leg
1 min cardio
SB hamstring curl (on back, feet on ball, lift hips and curl heels to glutes)
1 min cardio
DB or machine one leg press
1 min cardio
BW lunge jumps (fast paced, jump from right lunge into left lunge and repeat 10-12 times)
1 min cardio
DB plie squat (feet wide and at 45 degree angle, squat low and squeeze glutes on the up)
1 min cardio

ABS
30 weighted ball crunch
30 weighted back extension (on ball or machine)
15 each side oblique pulses (lay on side on elbow and feet, pulse up and down)
30 reverse curl
60 sec plank with elbows on SB

So it looks like this:
Monday-leg circuit 2-3 sets of 12-15 reps (unless otherwise noted)
Tuesday-cardio of your choice
Wednesday-arm circuit 2-3 sets of 12-15 reps (unless otherwise noted)
Thursday-cardio of your choice
Friday-leg circuit 2-3 sets of 12-15 reps (unless otherwise noted)
Saturday-cardio of your choice
Sunday-active rest (walk with family, yoga, cleaning, marathon sex;), etc.)

Tuesday, January 1, 2008

HAPPY NEW YEAR!!


2008. I can't believe it. Time is flying at warp speed and there is nothing I can do about it. This year the kids actually stayed up to ring in the new year...with one exception. They celebrated at 9pm. Talk about deceitful but I just couldn't let my kids stay up until midnight. At the same time I wanted to have a "mini party" and let them in on the fun. We made pizza rolls and brownies, drank bubbly sprite, played games, and wore New Year hat's. When it was 10 seconds to nine o'clock we counted down and then blew on really loud and annoying horns. The kids had a great time and then got to bed by 9:30 which meant that Jer and I had a great time too!
2007 was an eventful year and I am looking forward to 2008 being the same way.

Christmas Countdown

We did so many fun things this holiday season. I just love this time of year. Here are some of my favorites activities and traditions:

1. Got all dressed up to go to The Roof and see the lights at Temple Square.

2. Went ice skating as a family.
3. Made gingerbread houses at Nana's.
4. Made and decorated frosted sugar cookies for Santa. 5. Went sledding on Christmas Eve day (our family tradition).
6. Saw Santa at the mall.7. Watched or preformed in a Preschool Christmas program.
video8. Opened one gift on Christmas Eve.9. Caught a pretty winter sunset on camera.

10. Hung the stocking by the fire (Now that we have a fireplace for the first time, this was really exciting!).
11. Had a little Christmas Chaos

12. Finally got family pictures framed and mounted and put up on wall...thanks to our mothers!


13. Watched lots of Christmas movies (Elf, Polar Express, Christmas Vacation, Grinch, Muppets Christmas Carol, Grandma Got Run Over By A Reindeer, etc.)
14. Shopped, wrapped, tagged, and delivered gifts to family
15. Made hot chocolate bar
16. Made snowman
17. Went sledding...again
18. Went sledding....yet again
19. Spent time with family and friends
20. And had a great holiday season!!