Exercise is my secret "Mood Enhancer"

Exercise is my secret "Mood Enhancer"
  I spend a LOT of time in front of a computer.  And when I'm not staring at a computer praying for some motivating inspiration to pass on to you, I'm frantically trying to do dishes, clean my house, fold laundry, help with homework, make meals and run kids to soccer games.  I'm guessing that many of you live a similar reality.  Do you ever feel like you are about to either lose your mind, go completely crazy and stand in the middle of your disaster of a house and scream or give up entirely, sit on a pile of laundry that nee...
Continue reading
Recent Comments
Guest — NeilSharp
nice
Monday, 01 August 2016 03:25
  3791 Hits
  0 Comments

What is Balance Training & Why is it Important?

What is Balance Training & Why is it Important?
  What IS balance training and why should I be incorporating it into my regular exercise routine?  Balance training is an often ignored aspect of a fitness routine, but is so very important.   Balance training is a type of exercise that challenges an individual's ability to stabilize outside the normal base of support, which improves balance and proprioception.  Proprioception is the sensation of knowing where the body is in space, such as when walking on an unstable surface.  Balance training uses proprioceptively enri...
Continue reading
  2672 Hits
  0 Comments

A Little Exercise Motivation

A Little Exercise Motivation
I know I'm not the only person with a thousand excuses for why I don't have time or energy to get my workouts in.  It's tough...like really tough sometimes.  I had a really busy day on Tuesday and just didn't get a chance to workout and then on Wednesday, I gave in to my excuses and convinced myself that I was too tired and decided to take a nap instead of workout.  I felt like crap after the nap and throughout the evening.  I didn't have the energy I needed to clean up and make dinner.  I kind of just slogged my way th...
Continue reading
  2472 Hits
  0 Comments

3 Simple Tricks to a Healthier Halloween

3 Simple Tricks to a Healthier Halloween
Being bombarded with candy and cute Halloween goodies all week long is hard, but we've got a few tricks to help you get through it without expanding your waistline or spiking your insulin levels. Buy cheap Halloween candy Pass out candy that you don’t like to the little ghosts that come to your door. You'll be far less tempted to sneak a few of those subpar candies than if you have the premium chocolates laying out in an open bowl all week long.  You do what you gotta do to set yourself up for success. Buy the BEST Candy I can hear you now...
Continue reading
  2594 Hits
  0 Comments

30 Minute Bodyweight Strength Workout

30 Minute Bodyweight Strength Workout
I was recently given the less than awesome news that my favorite cardio exercises would need to take a backseat for an extended time to allow a lumbar disc issue to resolve.  After an afternoon of self-pity, I decided to focus on the CANs of my situation rather than the CAN’Ts.  I found that I CAN strength train (minus exercises involving forward flexion of the spine i.e. deadlifts, etc.).  I CAN focus on building my foundation (back, abs, hips) with bodyweight exercises and weightlifting.  I CAN focus on becoming stronger t...
Continue reading
  3414 Hits
  0 Comments

Take Your Workouts "On the Road"

Summer is the time of year that’s known for increased activity levels.  There are trails to hike, lakes to swim, games to play and roads to be biked, but unfortunately it can also include hours of sitting on your backside.  These days we just don’t tend to live close to all the summer activities we plan.  The city or suburban dweller may have to travel 20 – 45 minutes before hitting a recreation area to enjoy or we may find that all the summer vacationing, road tripping, family reunion(ing) can include several days of “travel” before getting to the fun spot where we get to MOVE!  So, what can we do to stay on track with our health goals and avoid losing momentum while hitting the open road?  My answer?


Take Your Workouts “On the Road”

Continue reading
  2830 Hits
  0 Comments

How to Train Smarter and Avoid Injury

Do you ever wonder if all those exercise memes, quotes, and motivational posters about pushing through pain, leaving all excuses behind and giving it all you’ve got could be harmful?  We’ve all seen them; we even share some here on our blog and other social media accounts at times. Most of these memes can be inspirational and uplifting when we’re ready to throw in the towel, give into flimsy excuses and let our goals go.  Yet, are there memes that can set us up for disaster?  Could those “encouraging” words sometimes encourage us to go a little too far in our training? 

Maybe it just takes a certain type of personality to read those quotes andhear, ‘It’s not supposed to be easy, so keep going even if it hurts... a lot.’ ‘I’m a quitter if I stop before I finish this run or follow my training plan perfectly.’ ‘My small gains don’t matter if I don’t reach my goal in time.’  ‘You’re injured?  Bear down, grit your teeth and push forward because pain is temporary.’  Well that is until... it isn’t.

Continue reading
Recent Comments
Guest — Carrie T
I think it's great that you are giving yourself a break and trying something different. I have had leg pain that I have ignored fo... Read More
Thursday, 16 April 2015 02:45
  3101 Hits
  0 Comments

Try Something New and Overcome Fears

Have you ever had a desire to try something different but the fear of the obstacles you may face or the fear of failure made you feel that maybe it wasn’t worth trying?  Last year, I felt like I really needed to start expanding my knowledge about fitness and nutrition.  Sure, I research information all the time, but other than the few courses I took in college (Body For Life, Weight Lifting, etc.) I haven’t had much “formal training”.  I decided it was time to change that, but I was nervous.  I did some asking around in different forums and decided on the NASM [National Academy of Sports Medicine] Certified Personal Trainer [CPT] program.  Making that decision was exciting and scary at the same time. 

Taking on this course required hours and hours of study, quizzes, tests and assignments. There were definitely times that I questioned my decision and wondered, “Have I lost too many brain cells as a Mom of three to retain all this information?  Have I been out of school too long?  Will I be good enough?”   But, I kept at it.  I poured over the fundamentals of human movement science (muscular skeletal, cardiorespiratory and nervous systems.  I practiced assessments, training concepts and program design.  I learned about flexibility training, nutrition, lifestyle modification and behavioral coaching. 

Continue reading
  2457 Hits
  0 Comments

Suffering Can Be Oh, So Good

Do you know what I love?  Options.  I love that getting and staying healthy doesn't have to be confined to the same exercises day after day after day.  There are SO many ways to add activity to life.  Who says that walking/jogging on the treadmill or a specific workout video is the ONLY way to get fit?  People who don't mind being bored, that's who.  I like to mix things up to avoid boredom at all costs because for me, boredom is shortly followed by inactivity.  Trying new things helps me to stay motivated and have fun!

Training for triathlons has given me the opportunity to mix things up and rediscover my love of biking.  I love getting outside, feeling the wind across my face, pedaling hard and going fast!  Well, fast in relation to my running speed anyway.  When biking, I feel like I'm really "getting somewhere".  My favorite part of riding is getting outside of the city on my sweet ride and enjoying the views of the mountains and farmland.  With the beautiful views, the crisp clean air and lack of stop lights, it just plain feels good.  The only downside?  I live in Idaho and outside is not always an option.  The darn snow, ice and crazy wind for 4 - 6 months of the year tends to damper my training spirits a bit. 

Continue reading
  3364 Hits
  0 Comments

The Benefits of Using a Stability Ball

We've all seen those big, fun looking, bouncy balls at the gym, right?  If you're like me you may have seen them but were too intimidated to actually DO anything with them or maybe you just thought they were a hoaky idea and didn't see the benefits of using them.  Well....let me tell you, there are some definite benefits to using a stability ball in your workouts, particularly when just getting started, and I want to share a few with you!
 

ENGAGES CORE

You won't just engage a few of the core muscles, you'll engage lots of them.  You'll be using the rectus abdominis (think 6-pack muscles), transversus abdominis (deep muscles essential for good posture) and the obliques (twisting/bending) as you perform those ball crunches as well as when performing other exercises such as ball bridge, ball cobra, ball push-ups, ball squats and more.

Continue reading
Recent Comments
Guest — Robert
Theres no understanding to vex most your results, and thither is no pauperism to travail and striver absent over essays. custom un... Read More
Thursday, 09 June 2016 08:19
Guest — MINI 2014
Great for ab workouts.
Tuesday, 16 December 2014 15:15
Guest — Holiday Individuals
I've used one after recovering from several surgeries, trying to get some ab stregnth back, they do work and help alot!!
Sunday, 14 December 2014 12:08
  4881 Hits
  0 Comments

Don't Let Static Stretching Scare You

Don't Let Static Stretching Scare You
A few weeks ago I talked about the importance of flexibility training and gave some examples of foam rolling that can be used.  I’ve been much better, though not perfect, at making foam rolling a part of my daily routine and I’m already noticing a difference in my lower back and hip pain. Rolling on th e torture device doesn’t even  feel as cruel these days for some parts of my body.   Aside from the foam rolling, static stretching is another option for increasing flexibility.   This is what most would cons...
Continue reading
Recent Comments
Guest — Holiday Individuals
Wow! I know I'm old. but I've never heard of these before, very interesting.
Sunday, 02 November 2014 15:44
Guest — Holiday Individuals
I like to stretch or do yoga before bed. I think the breathing calms me and makes me sleepy.
Saturday, 01 November 2014 17:28
Dianne Nichols
Haha! I've never tried Hot Yoga, but the Hatha Yoga videos I've tried have been great.
Saturday, 01 November 2014 13:17
  3574 Hits
  0 Comments

The Importance of Flexibility Training

The Importance of Flexibility Training
Did you know that in today’s society, nearly everyone is affected by some type of muscle imbalance and/or poor posture?  This is in large part due to the advancements in technology.  The conveniences of our day have lead to more sedentary lifestyles and the use of more repetitive movements.  With long hours in front of computers at office jobs, tedious, specialized work of factories and even the repetitive motions associated with recreational “gamers” can lead to injury, such as low-back and neck pain, carpal tunnel syndrome and ...
Continue reading
Recent Comments
Guest — Holiday Individuals
Did the yoga as an extra this week - that was fun too JAN
Thursday, 30 October 2014 08:31
Guest — Holiday Individuals
I will have to try this.
Saturday, 25 October 2014 16:51
Dianne Nichols
I'm so glad to hear that foam rolling is helping you to heal. It really is a wonderful corrective option, but it's not necessaril... Read More
Saturday, 18 October 2014 13:13
  3857 Hits
  0 Comments

Tabata Supersets Workout

Tabata Supersets Workout
I found this tabata workout via Pinterest over at fitfabcities.com last spring when I was looking for something to mix up my routine.  I tell you what...consider my routine thoroughly mixed!  This is a challenging workout for sure.   I don't think I could have completed this routine more than 2 times through!  What's nice about this workout is that all of these exercises can be adapted to your fitness level.  If jumping jacks are too much for your right now, go ahead and do steps to the side while bringing your arms abo...
Continue reading
  2976 Hits
  0 Comments

Overcoming Fears of Open Water Swimming

Living in Idaho, we have a solid 9 months of cold weather.  That means unless you have lots of money and/or lots of time to spend in the mountains on the slopes (not me), you tend to spend most of the winter drudging through various indoor exercises.  By the time summer finally rolls around I know I'm itching to ditch the gym and the pool workouts in search of fresh air and sunshine anywhere I can get it!  Since Valerie and I began training for triathlons last year, I've had the opportunity to explore new adventures in the outdoors and also face a few lingering fears.  

Fears?  Oh yes, fears.  I'm not just talking about the fears of competition. ie. "Am I good enough?" "Will I come in dead last?"  "Do I have what it takes to finish?" "Do I look as ridiculous as I feel?".  I'm referring to the fears found in the WATER!!

Continue reading
  2301 Hits
  0 Comments

There's an app for that?

I made an amazing discovery the other day when trying to figure out a weight training plan for the my upcoming races this summer.  It's called Fitivity.  Have you heard of this yet?  I'm probably the only who hadn't but from what I've seen so far it's kinda awesome.  Okay, it's actually pretty darn awesome. 

Continue reading
  4712 Hits
  0 Comments

Dirty Dozen

Dirty Dozen
I recently found myself at the gym without a plan.  GASP!  What?!?  Dianne didn't plan ahead?  That's just crazy talk right there!  Anyway....knowing I had no patience for the treadmill, I pulled out my trusty smart phone and started searching workouts that I had pinned on Pinterest and haven't had a chance to try.  I first suggested the Dirty Burpee workout to Valerie and was quickly shot down.  Something about a cussin' frussin' something or other...   Then I found "The Dirty Dozen" ...
Continue reading
  2958 Hits
  0 Comments

30 Day Plank and Squat Fitness Challenge

I am a PANSY when it comes to planks...and I REALLY wish I were exaggerating.  I am literally intimidated by them and always cringe when I see them listed as part of a workout I'm trying.  Why are they so incredibly hard?  And why does it feel like time practically stands still the second I push "start" at the beginning of a 1 minute plank??  I'm aware that it's not "normal" to fear and loathe all things related to planking, but they hurt!  And I don't particularly care to hurt...can you relate?

All this being said, I decided that with the end of a challenge fast approaching, I needed to combat my propensity to slack off during the break by not only facing my PLANK fear, but destroying it!  I am starting a 30 Day Plank Challenge and would LOVE to have you join (and encourage) me.  I'm going to need all the help I can get...AND to make it just a little bit more "FUN," I thought I'd throw in a 30 Day Squat Challenge as well.  I mean, if you're going to go to the effort to put your workout clothes on, you might as well get sweaty, right?  I guess you could probably plank in any clothes, but during a challenge break, I'm always on the lookout for a reason to put on my workout clothes and get to the gym.  Hopefully, this will be just the inspiration I (and you) need.  You know you don't want to undo all the hard work you've just put into these last 8 weeks, so print out the calendar and let's do this together!!!

Continue reading
  3672 Hits
  0 Comments

A Fitness Challenge: Kid Style

We've all had crazy days, right?  The kind of days that make you think of a MILLION excuses why exercise just has to go the sidelines and wait paitently for another day...  That day, for me, was today.  I had endless excuses...."I slept in..", "My daughter is feverish and we can't go to the gym", "My house is a disaster", "I have WAY too much work to do..", "I have a post to write...", "I'm exhausted..." the list just goes on and on and on...

Continue reading
  2707 Hits
  0 Comments

No More Counting Reps: Gymboss Interval Timer

No More Counting Reps:  Gymboss Interval Timer
Ever since starting interval training, I've struggled with the "timing" portion of it.  I'm often using the built-in timer on my phone, which is nice, but the screen is always shutting down on me or if I set the display to not shut down then it's sucking my battery life.  It also bugs me that I'm constantly having to reset it for my work vs rest time and I feel like it's a waste of my precious time...sigh.  The whoas of modern technology...;)  Last night I was cruising my Pinterest Fitness Board for new ideas for workou...
Continue reading
Recent Comments
Guest — Holiday1
Cool, thanks for sharing!
Tuesday, 12 November 2013 16:07
  4848 Hits
  0 Comments

CrossFit Crazy

TUESDAY'S TRY IT

Our local YMCA offers a Cross Fit class that I've been tempted to try for sometime.  I conned my hubby into going and so a few weeks ago I finally gathered my courage and took off for a 6 am class in hopes that I would find a full class that I could hide out in the back for.  I walked in 10 minutes late (it wasn't my finest morning), opened the door and found 3 people.  Seriously, THREE, PEOPLE!!  One of which was the instructor....sigh...all three?  Male.  Well, there went my grand plan to hide. 

Continue reading
Recent Comments
Guest — Sept 2013 Individual
Love CrossFit! I go to Kage CrossFit in Idaho Falls and love it. Great group to be associated with and you are always working on y... Read More
Tuesday, 29 October 2013 16:24
  5262 Hits
  0 Comments

Indoor Cardio Crusher: Crushed Me

Valerie and I decided to get portions of our Fit Test done together last Thursday while at the gym.  We knew it wouldn't take the whole 45 minutes so we needed a good workout to finish off the time and get a decent sweat.  I volunteered to find one to test out.  See how nice I am?  I volunteered (possibly, slightly guilted) into picking the workout to celebrate Valerie's BIRTHDAY bright and early at 6:45 am!!  In all honesty, I thought I was picking a fairly simple one from one of the many I've pinned on Pinterest, but  I couldn't have been more wrong.

Continue reading
Tags:
Recent Comments
Guest — Kali
Yesterday afternoon I was freezing cold, so instead of turning up the thermostat or putting on another layer, I decided to try the... Read More
Thursday, 17 October 2013 11:13
  4779 Hits
  0 Comments

East Canyon Triathlon

East Canyon Triathlon
This is the first year that Dianne and I have done triathlons.  We did our first one in July, and LOVED it, but had so much going on the rest of the summer that we were starting to think that we would have to wait for next year to do our second.  Fortunately, we were able to find and sign up for the 1st annual East Canyon Triathlon in Morgan, Utah on August 31st!!  We were so excited because the tri description said that it was a fairly easy course and that a lot of the bike ride was downhill (can't complain about that!!) We ...
Continue reading
  3618 Hits
  0 Comments

Friday's Flashback

Friday's Flashback
I've been pondering on what to share here on my...post this week, and I decided that since this is the beginning of a new challenge, some of you may be struggling with putting together an exercise plan.   You may even be wondering how in the world you can fit 45 minutes of exercise into your already over-scheduled and busy day.  I want you to know that you are not alone.  Making the time for exercise is hard - and sometimes it's much easier to say "there isn't time," "I'm too tired" or "it's selfish to take th...
Continue reading
Recent Comments
Guest — sadafs
google
Saturday, 21 May 2016 12:33
  2984 Hits
  0 Comments

Friday's Find

I don't know about you, but I prefer to work out OUTSIDE.  For me, going for a long run down a country road surrounded by beautiful green fields and breathing in the crisp, fresh outside air is so much more enjoyable than the monotonous pace of the treadmill at the sweaty gym.  I know that's not how everyone feels, but the following article gives some reasons why exercising outside is beneficial...what are you thoughts?  Are you an indoor or an outdoor exerciser?    Why Getting Outside is So Good for You by: Jen...
Continue reading
  3025 Hits
  0 Comments

Staying Active and Positive When Injured

Staying Active and Positive When Injured
Staying Active and Positive When Injured   Many of us come upon hurdles when trying to maintain a healthy lifestyle; it could be anything from a pulled muscle to a broken bone. Often times when one faces an injury, their first thought might be that they can’t get any exercise due to their injury.  After that first discouraging thought, hopefully one will reconsider their situation and realize it doesn’t have to be doom, gloom, and added pounds in their near future. Karl Stringer, a sports performance coach, emphasizes stay...
Continue reading
Tags:
  3212 Hits
  0 Comments

Tuesday's Try It!

Tuesday's Try It!
I really don't care for crunches.  (I would say "hate," but I tell my kids that that's not a nice word...so I better not use it).  I can do tons of crunches and it hurts while I'm doing it, but I never feel sore the next day (that is how I gauge the effectiveness of my workouts...if I'm sore the next day, I worked hard the day before...I find that I am sore a lot).  So I am always on the lookout for good ab workouts that do NOT include crunches, but still make me a little sore...I found this one on Pinterest, and ...
Continue reading
  3368 Hits
  0 Comments

Tuesday's Try It

Tuesday's Try It
I was in charge of planning Valerie and my workout last Monday so I, of course, went to Pinterest for ideas on track workouts in an attempt to mix it things up a bit.  There are endless lists of options that others have so generously shared, but in the end I settled on this one.  Image Source We paused just long enough between exercises to catch our breath then moved on, so it was fairly fast-paced.  The ones that  really got me a huffin' and a puffin' were the burpees !  Those are BRUTAL!  The first one is...
Continue reading
  3227 Hits
  0 Comments

Thursday's Thoughts on...ELIMINATING TEMPTATION

Thursday's Thoughts on...ELIMINATING TEMPTATION
HAVING good food = EATING good food!     This may seem like a no-brainer, but sometimes it is so hard to put into practice.  If you're anything like me, you probably have a million excuses why you need to keep "a few" things around the house.  Some of mine are...I keep the Goldfish crackers for my kids (yeah right, I'm the one who can mindlessly devour a bag of these in one sitting).  I need the Fruit Snacks for quick portable snacks when I'm on the go (OR "these are FRUIT snacks, they must be healthy...maybe I'll have ...
Continue reading
  2888 Hits
  0 Comments

Tuesday's Try It - Smart Phone Apps!

When I get busy, which is generally EVERY DAY, I have a hard time coming up with workout routines just off the top of my head.  I LOVE to go to Pinterest for routine ideas, but then I get sucked into the fun holiday boards and well...let's be honest, I head there for the escape of the HUMOR boards for a chuckle and look up 40 minutes later and wonder...what just happened here?!?  But I digress...  my POINT is:  sometimes I just need a quick workout planned by someone else. Despite my rigorous triathlon training, I STILL stru...
Continue reading
  2868 Hits
  0 Comments

FRIDAY'S FIND

FRIDAY'S FIND
Shoes are vital to enjoying your daily exercise!  Are you wearing the right ones?   Image found at Greatist.com
Recent Comments
Guest — michelle
so true to have great shoes! best habit to have is to buy a pair and wear them in the house to make sure they feel good. i just m... Read More
Friday, 02 August 2013 05:55
  2995 Hits
  0 Comments

Thursday's Thoughts on...Shortcuts!

Thursday's Thoughts on...Shortcuts!
I’m a little bit of a control freak (shhhh…don’t tell anyone I actually admitted to that).  I like things done HOW I want them to be done and most importantly WHEN I think they should be done…you know, the right way!!  Because I am fairly busy and often feel overwhelmed with everything that needs to get done, I’m ALWAYS on the lookout for shortcuts.     That’s why I own a crockpot, a microwave and a rice cooker and rarely use my oven.  My hair is almost always in a ponytail.  (...
Continue reading
  2987 Hits
  0 Comments

TUESDAY'S TRY IT!

TUESDAY'S TRY IT!
        "Are YOU man enough? "         Our Tuesday's Try It is generally about something that we have already tried and liked and want to share with you.  This weeks is a little different.  This is something that we are planning to try and we are so incredibly excited (and a little bit scared).   During our last challenge, one of our participants introduced us to an event that he is the director of.  The event is called MAN GAMES .  He invited us to put together a team an...
Continue reading
  2843 Hits
  0 Comments

Get out of the program!

Get out of the program!
  2469 Hits
  0 Comments

Tuesday's Try It

Tuesday's Try It
I went about looking for arm workouts recently because when my arms are uncovered and I look in the mirror...I have flashbacks of sitting in church with my Mom and seeing all the older ladies with their "bat wing" arms.   (Hey, if they can say it, I can say it, right?)     I remember thinking...'No way will that  ever  be me!"  Yeah...and much like that saying of people who don't have kids yet... "I will/would NEVER say _______ to my kids!"  [insert "Because I said so, that's why!", "I'll tell you when you're ...
Continue reading
  2694 Hits
  0 Comments

TUESDAY'S TRIUMPH

TUESDAY'S TRIUMPH
  You've made it halfway through the challenge, and Dianne and I have really enjoyed watching your progress these past four weeks.  But we are especially excited THIS week because we get to see how your hard work equates into inches and pounds lost. I hope that some of you were pleasantly surprised as well by how much of you has "melted" away! As a group (158 participants), you have lost... 746 pounds and 418 inches I had to do the math several times because it just didn't seem possible that you could have lost so mu...
Continue reading
  2468 Hits
  0 Comments

Friday's Find

Friday's Find
Summer is here! FINALLY!! I don't know about you, but I LOVE to exercise outside. I like the fresh air and wide open spaces (and my favorite exercise is riding my bike, and that just simply MUST be done outside). I even prefer freezing my tushy off in the snow during the winter to a dread mill, but there is nothing quite like a morning bike ride in the crisp, clean, fresh summer air to get your day started right! I like to get my exercise done in the morning when it's still cool outside, but if you find yourself sweatin' it out in the summer he...
Continue reading
  2629 Hits
  0 Comments

Thursday's Thoughts on...WEIGHTS!

Thursday's Thoughts on...WEIGHTS!
Ahhh, the weight room.  We've all been there...and if you're anything like me, you probably felt a little intimidated by it.  I mean, if you can just get past the slightly powerful scent of manly sweat and those ripped men creating that smell who are lifting ginormous weights (and grunting a LOT), you may be overwhelmed by all the contortionistic (not sure if that's even a word) machines, the barbells, the benches, the bars, the pulleys, the chains, the plates.  It's practically a smorgasbord of heavy stuff that you use to tortur...
Continue reading
  2492 Hits
  0 Comments

Wednesday Wisdom

Wednesday Wisdom
This past weekend my family went on a hike to Hell's Half Acre.  It's a lava bed trail of hills and a great view of the valley and mountain ranges.  As I was walking along I started thinking about my training schedule and how grueling it feels at times.  The swimming, the biking, the running.  The combining of the different activities.  The constant planning of how to juggle my training schedule with my husband's trainging schedule within the scope of my limited time... and let's not forget those 3 very active little pe...
Continue reading
  2692 Hits
  0 Comments

Friday's FIND

Friday's FIND
  The following article is a recent interesting Pinterest FIND!!  You've probably heard a lot of these, but there were some that I hadn't thought of before.  I really like #54. Point and Shoot - basically you use pictures of your meals as a food journal instead of writing it all down.  That one seemed especially pertinant given that this week is the Food Journal week!  #1. Get The Blues sounds a little wives tailish (ok, I know that's not a word), but hey, if eating on a blue plate helps me eat less, I'm game for g...
Continue reading
  2802 Hits
  0 Comments

Thursday's Thoughts on...TEAM WORK!

Thursday's Thoughts on...TEAM WORK!
  Every time I start a new challenge, I am so motivated.  I tell myself how amazing this challenge is going to be.  I'm going to count and stick to my calories every day.  When I eat out, I will not be tempted by fries and soda.  Every exercise session will be intense and I will finish only when I'm covered in sweat and so exhausted I can barely walk.  I'm going to drink a gallon of water every day, and I'm going to do every single Tie-Breaker bonus just for the "fun" of it and to push myself a little further...THI...
Continue reading
  2521 Hits
  0 Comments

Tuesday's Try It!

Tuesday's Try It!
Jillian Michael's 6 Weeks Six-Pack Abs Workout   Valerie picked up this video a few months ago for us to try out and wow!  I tell you what, ow!  I mean...wow!  It's one of those workouts that while you're doing it you think, 'Oh, this is going to hurt a bit later', but when later comes you really had no idea just how much.  But that's GOOD, right?!?  It was 2 days later that I really felt the effects.  I was surprised by my sides and back (in a good way).  It really does work your ...
Continue reading
  2559 Hits
  0 Comments

Enjoy a Healthy Mother's Day today!!

Enjoy a Healthy Mother's Day today!!
My daughter recently registered with a kid's website and we read this cute little article together.  I think it's a great reminder that there are many ways to show our Mother's that we care and LOVE to be around them.  The article gave some great examples to show appreciating our mothers that was more than just the typical chocolates and dinners gifts.  I LOVE that!  I'm sharing the article below with links to their website.   I hope everyone has a chance to show your appreciation for mothers everywhere for the blessing...
Continue reading
  2692 Hits
  0 Comments

Thursday's Thoughts on...FIT MOMS!

Thursday's Thoughts on...FIT MOMS!
My husband forward this article to me, and I really liked and appreciated the message...so I'm sharing it with you!!   - Valerie   Being a 'fit mom' doesn't mean I have to be a 'selfish mom' By Arianne Brown, ksl.com Contributor                 April 28th, 2013 @ 7:29pm Article found at  ksl.com SALT LAKE CITY — I have read some articles lately referring to mothers who work out or take time to exercise as being somewhat "selfish." One article in particular referred to a mother who...
Continue reading
  2540 Hits
  0 Comments

Wednesday Wisdom

Wednesday Wisdom
If you could indulge me here a moment.. I just went through my 9 year old daughter's homework folder Thursday night and found an essay she had written. Here it is in it's entirety.   Video Games   I don't think children, adults, or Anyone!, should play video games all summer. First of all, video games make you sassy and put you in a bad mood. Trust me, I've been there. Second, you get lazy and fat. Let me explain, you are playing lots and lots of video games. You start ordering people around and get lazy. Soon you start stuffing treat...
Continue reading
  2671 Hits
  0 Comments

Exercise Review - HIIT Workouts

Exercise Review - HIIT Workouts
Since the weekly bonus is to get in those interval workouts, I decided to branch out from my usual run or bike interval work and found these 2 HITT (high intensity interval training) workouts on Pinterest.  Go figure. ;) I started out doing 4 sets of this and really felt my heart rate elevate during the  air jacks  and the  burpees .  It took me about 20-25 minutes to complete the 4 sets.                                       ...
Continue reading
  2485 Hits
  0 Comments

Exercise Review - Abs

Exercise Review - Abs
Last week Dianne and I tried out Level 1 of this Jillian Michaels 6 Week Six-Pack abs routine.  The DVD includes two 30-minute workouts plus warm -ups and cool downs.  You are supposed to start with Level 1 for three weeks and then advance to Level 2 when you are ready.  Jillian's approach does not include a bunch of boring sit-ups.  She leads you through two sets of a cardio circuit that tones your abs. I thought this was a very good way to mix up your core exercise routine.  It was challenging, and I definitely "felt"...
Continue reading
  2853 Hits
  0 Comments

Wednesday Wisdom

Wednesday Wisdom
Fast, slow, intense, moderate, for fun, for training whatever your style or goal, JUST KEEP MOVING!!
  2789 Hits
  0 Comments

Are you stretching correctly?

Are you stretching correctly?
I am not a very good stretcher.  I think it takes too long and is kind of boring.  People tell me all the time how unsafe it is to exercise without stretching first, but unless I'm doing a video that includes a warm up in the routine, I really don't do it.  And when I collapse just inside my front door after a long run hoping  to die, I am reminded, "Don't forget to stretch.  Your muscles need it."  At that point, all I want to do is take a hot shower and crawl into bed for about 5 hours.  So, imagine my delig...
Continue reading
  4720 Hits
  0 Comments

Why I made an "Exercise Motivations" List

Why I made an "Exercise Motivations" List
I've been pondering on what to share here on this week's post, and I decided that since this is the beginning of a new challenge, some of you may be struggling with putting together an exercise plan.  You may even be wondering how in the world you can fit 45 minutes of exercise into your already over-scheduled and busy day.  I want you to know that you are not alone.  Making the time for exercise is hard - and sometimes it's much easier to say "there isn't time," "I'm too tired" or "it's selfish to take that time for myself." &nb...
Continue reading
  3256 Hits
  0 Comments

What We're Saying

October 18 2016

About

Transform your lifestyle by creating common-sense healthy habits. Earn points daily for making choices that ultimately improve your health.

Our 8-week challenges provide the friendly competition and accountability you need to make your weight loss journey fun AND effective

We provide the tools and training that you’ll need to succeed - no diet, no fads. Overall wellness is the NUMBER ONE goal at LWC.