MAJOR Sale Alert! (Like, $8 shirts)

If you love comfy activewear like I do, then TODAY is your lucky day. Old Navy is having the Mac Daddy of sales on all their activewear and, let's just say, I did some damage. I love this stuff to wear on a daily basis, especially for throwing on over a swimsuit for the pool.

*Remember to size down - Old Navy tends to run larger than other brands in activewear.

Here are my picks this morning!

Go-Dry Racerback Tank in Lavender Go Lightly - $8!!

Go-Dry Racerback Tank in Flamingo-A-Go-Go Neon - $8

(you have to click over and look at the back of this tank - ADORABLE!)

Women's Pique-Mesh Shorts in Multi-Floral - $11

Women's Perforated Running Shorts in Synergy Orange - $11

Same sale rings true for all the men's stuff, too. So, if you're like me and still haven't bought a Father's Day gift for your honey yet, fear not (!!) O.N. has you covered. 

*Old Navy didn't sponsor this post, nor do they know me from Adam. I just thought I'd pass along this sale.

I'm a Mom. I Also Work Out.

I'll be the first to admit that I didn't exercise one lick when I was expecting Caroline. Between the hyperemesis, (read: constant puking), and the lethargy that came as a result of that, working out sounded about as appealing as a DIY root canal.

Doing our "Monday" workout yesterday.

After the little bambina arrived, I decided that I wanted to try to eat healthier and start exercising again. I really want to always set a good example for her. I want her to know that it's important to fuel your body with good food, (and the occasional Sonic Chili Cheese Coney), and to make health a top priority.

I'll be honest, I did purchase a few workout DVDs, but the weather has been so nice that I've found myself outside nearly every day cardio-ing it up with Caroline.

Here's a sample of what my weekly "workout" routine looks like right now:

I will say, I'm at home all day with the baby Mondays, Wednesdays and Fridays, so we do a lot of our working out in the mornings around 10:00 a.m.

Monday:
PART ONE:
30 minutes of HIIT with the jogging stroller (breakdown is below)

-5 minute warm-up walk
-10 two-minute intervals of jogging, running and then fast paced walking while pushing the jogging stroller
-10 minute cool-down walk

PART TWO:
20 minutes of mommy and me yoga
You can find some of the moves we do here.

Wednesday:
30-35 minute incline walking with jogging stroller or baby carrier
(We walk in our subdivision since it's really hilly.)

Friday:
20 minutes of mommy and me yoga
Moves are here.

Saturday:
Total body workout with baby. Here are the moves we do!

I'll be sharing a few of my meal plans next week, so stay tuned for that.

Professional Organizer Needed (But, Seriously)

Happy (almost) Friday! I had plans to put up an outfit post today with some Riff Raff pieces, but it started pouring yesterday about halfway through taking pics. So, looks like that will go up Monday!

I kind of took a little bit of a hiatus this week to unplug from the blogging world and do some much-needed spring cleaning. (How exciting am I?) No, but seriously...we'd really like to list our house this summer, so we've been double-timing it around la hacienda, trying to get it re-organized and spruced up.

Let me tell y'all something. You accumulate a TON of stuff as a single person, two thousand more TONS of stuff as a married person, and once you have a kid...oh man, forget it. Stuff galore.

Our house looks like the site of a Buy Buy Baby pop-up shop.

A few randoms since, apparently, I've completely thrown in the towel on organized blogging this week:

1. Baby Nella's Instagram auction starts TODAY! Get yourselves over to Instagram and follow @wonderfullymadeauction to bid on items from a whole bunch of amazing businesses, including Crown Beauty Bar, Honey Pie Accessories and many more. Let's raise some money for little Nella and her family!

2. Anyone out there read Divergent? I keep seeing the ads for the movie and I'm intrigued. Should I read the book first or just head straight to the theater?

3. Any suggestions for workout DVDs that won't take more than 20-30 minutes out of my day? I really want to tone up a little before summer, but with Caroline, my time is super limited in the evenings. And ain't no way this girl is getting up at some ungodly hour to do P90X.

Alrighty, same place/same time tomorrow. 

So I Ran at 6:00 a.m.

Today was supposed to be comprised of beautiful Savoir-Faire outfit photos, but for the umpteenth time since I got the camera, the dadgum memory card won't transfer the pics to le computer. Stephen returns from NYC tonight though, so I'll be putting his magic fix-it skills to work. Here's hoping you'll click over here tomorrow and, instead of finding a rant about sweaty running shoes, will find a presh outfit pic or five.

We can hope, right?

So instead of SF, I'm talking about something about as anti-glamorous as I care to dish up on this blog - exercise and my love/hate relationship with it.

I'll give you a moment to absorb the excitement that I'm sure you're feeling about this topic.

For some reason, I feel it's my duty to eat everything from here to kingdom come during the summer. Seriously, I'm like a stinkin' bear preparing for winter hibernation. So to offset the eleventy thousand calories per day I've been consuming, I decided to start running regularly again.

In late July.

Because it's only 106 degrees outside.

Well last night's jog (or "yawg" if you're fancy and foreign) darn near killed me, so I had the bright idea to get up at 6:00 a.m. this morning and huff it down the street in my Asics.

In the scheme of good ideas, this ranks second-to-last, only less terrible than partaking in the poncho trend six years ago.

I assumed it would be comfy cool, but HEAVENS TO BRENDA. It was awful.

You see, first thing in the morning, here in the South, there's this exquisite humidity that seems to settle over everything. It wraps you up like a wet blanket and it actually makes the most minor of activities, (like stopping to re-tie one's shoe mid-run), quite brutal.

It makes you itchy and tired and immediately resentful of living in such a warm climate while others can complain about their piddly 80 degree "heat".

(I'm not bitter at all, you see.)

I enjoyed my A.M. run as much as Ari enjoys his baths.

And, oh yes! Random stray cats. Apparently they're quite the morning joggers, too. And we all know how I feel about felines. If not, read here.

(If I were in Noah's place, I'd probably have left them off the Ark. Just sayin'.)

They ran alongside me, which actually caused me to quicken my pace.

By the time I returned back to our house, I was soaked with sweat, irritable from the humidity and cursing myself for not enjoying an extra half-hour of sleep prior to going to work.

In summary: Jogging outdoors in Arkansas in July is impossible no matter how you spin it.

I'll just do some jumping jacks in front of our A/C vent until about mid-September.

Peace, love and humidity, y'all.

Be blessed, lovelies-

Warm Weather Eating: How We Eat "Skinny"

First off, I have to wish two very special people Happy Anniversary! My mom and dad are celebrating 32 years of marriage today. I'm very grateful for the amazing example that they've set for my brother and I and it's so great to see that they're still so in love, more than three decades after they first said "I do".

…………………………….

When spring and summer come, my eating habits change a little bit. I’m always pretty portion-conscious, but even more so in the warmer months because…

Dun-Dun-Dun…(cue evil music)

….bikini season is RIGHT around the corner.

Okay, so really wearing the ‘kini (as I like to call my two-piece) isn’t the only thing that plays into my lighter eating habits. It also just feels better to consume less-heavy foods when it’s 1,019 degrees outside.

S and I sort of subconsciously switched over to healthier food lately, which I greatly attribute to the warmer temps. Here are a few of the items on our grocery list right now:

Protein
Turkey
Grilled chicken
Skirt steak
Shirmp
Ahi Tuna
Salmon

Veggies n' Fruits
Spinach
Tomatoes
Asparagus
Strawberries
Blueberries
Oranges
Cucumbers
Zuchinni
Squash

Dairy
Non-fat Greek yogurt (we like the Fage brand)
Skim milk (or soy, if you are allergic to dairy)
Low-fat cottage cheese
Goat cheese
Half 'n half (for coffee)

Carbs
Brown rice
Sweet Potatoes
English muffins
Whole wheat bread
Whole wheat pasta
Bagel thins (the raisin and cinnamon are SO good!)

My favorite lunch right now is the Spinach/Goat Cheese/ Strawberry/Chicken Salad.

2 cups organic spinach

5 large strawberries, quartered

¼ crumbled goat cheese

4 oz. grilled chicken breast strips (we like the pre-bagged Tyson-ready strips)

2 Tbsp. Newman’s Own Lite Raspberry & Walnut Vinaigrette salad dressing

Other Tips:

-I’ve GIVEN UP STARBUCKS. Going on 3 weeks now, for real. I’ve quit. Instead, I’ve reacquainted myself with coffee and how great a simple cup with half ‘n half can be.  I throw in a couple teaspoons of real sugar, if I’m craving sweetness.

-Stephen and I don't drink anything, eat anything with aspartame or Splenda or Truvia or any other fake sweetener. This includes diet cola. Again, if you want a soda…drink a REAL soda.

-We don't avoid having an indulgent meal. In fact, Friday nights are our pizza nights (one of our favorite foods – thank you Pizza Hut big box!) Indulging once a week helps keep cravings at bay.

-I always think it's great to buy a swimsuit that you want to wear this summer or a pair of cute little shorts. I like to hang them in my closet and let it serve as my inspiration outfit for eating "clean"in spring.

So that's it...the things that keep us in check during the warmer months. Get swimsuit ready, y'all!

Be blessed, lovelies-

New Year, New You: {My Routine}

I've gotten several comments and emails regarding my personal eating and fitness routine, so I wanted to share a bit of what I do on a weekly basis*

*Now I'll preface this by saying, I'm NOT an expert and NOT a certified personal trainer. The hubs is certified and he trains people as a hobby/side job. He's the one who usually helps me craft challenging gym sets and gives nutritional advice when I ask for it. But most of what I do in the gym comes from my own personal experience throughout the years. I was on the pom squad in college and was a competitive dancer for most of my life.

My Exercise Routine

My workout routine consists of about 60% weight training and 40% cardio. Lean muscle, the base of a toned body, comes from doing weigh bearing exercises. Cardio, especially interval training, works with the weights to burn fat.

This post tells about some of the exercises that I do each week to tone arms.

This post explains my leg workout.

I also credit APY60- From the Dallas Cowboys Cheerleaders Yoga Instructor , for helping me to achieve a flat tummy. It's not an abdominal workout, but rather a total body workout.

I don't do ab exercises really very often at all. (Really couldn't tell you the last time I did a crunch, no lie.) Getting a flat stomach will happen entirely on its own through working your other body parts, so don't waste your time.

Treadmill and Track
When it comes to cardio, I do intervals of sprinting, jogging and power walking on the treadmill or the indoor track for 25-30 minutes, 3-4 times per week. I also like to throw in sets of jumping jacks, push-ups and walking lunges in between running sets. I like to mix in incline work on the treadmill also - just to challenge my leg muscles!

Elliptical
Not a fan. I don't personally get much out of the elliptical, since it's easy to plateau on those - so I don't use it. (However, lots of other people DO like the elliptical, so do whatever feels best for YOU.)

My Diet (or lack thereof)

As far as diet goes, I'm definitely not super strict. I have pretty cooperative metabolism naturally and don't gain weight super easily (also why I have small, ahem, assets...le sigh). I do keep a food journal Monday-Friday, just to get a feel for the number of calories I'm taking in. I try not to go above 1500-1600 calories per day. That's my target number, which takes into account my work out routine, current weight and height, as well as my age.

Target calories for each woman is DIFFERENT. So what works for someone else may not work for you. Those diet apps for smartphones scare the mess out of me because it basically gives everyone 1200 calories per day, regardless of fitness level or age. They are good for food tracking, though! No two women are alike, nor should their calories be. Your best bet is to visit a website like this one and see how many calories to shoot for.

What I Eat

I love Greek yogurt w/honey for breakfast or oatmeal with blueberries. I also drink at least a cup of coffee each morning with real half 'n half, which studies have shown is good for your metabolism. I just like the taste of java, though : )

For lunch, it's never the same. I may eat a Chick-Fil-A grilled chicken salad or have a turkey sandwich at home. I rarely opt for burgers and fries though, even on vacation. I've just never been a big cheeseburger fan.

I don't snack a lot, opting instead for a mid-afternoon, 2% milk latte. If I'm just starving that day though, I'll eat a stick of string cheese or some mixed nuts.

For dinner, again, it varies every night. We like to bake salmon, grill flank steak or throw a pork roast in the crock pot. We always have a green veggie, too. Asparagus, broccoli (without the cheese) or green beans are great sources of fiber. . We hardly ever do bread with dinner either, just because we'd rather get our carbs from more complex sources, like sweet potatoes or butternut squash.

On the weekends, it's fair game. But if I have a donut, I eat one and walk away. If I have a piece of cake, I'll eat only half. If we eat pizza, we get thin crust with more sauce than cheese. It's really just all about balance, even when you indulge.

Also, I DO NOT DRINK DIET SODA. Diet sodas are the devil. Multiple doctors will tell you that they lead to nothing but a spare tire around your midsection. If you're going to drink a soda, have a real one! I enjoy at least one real coke most days out of the week!

So that's about it. Again, I probably don't do the same workout two times in a month (for real), so it's really about just changing it up and confusing your muscles!

Until next week...

Be blessed, lovelies-

Weekend in Pics!

Hi there, y'all! Hope everyone had a fabtabulous weekend! As stated on Friday, we headed down to Heber Springs to see my folks and little brother. We spent Saturday riding 4-wheelers (or ATVs or Quads or whatever they call them in your neck of the woods, ha!) and cooking up a storm.

Sunday was my paternal grandparents' 60th Anniversary! (Yes that's 60 as in 6 decades of marriage!!!!)

To all you naysayers who say there's no such thing as lasting love....hush yo' mouths. Memaw and Papaw are living proof that yes, some marriages really do last forever.

Max also had a great time snuggling on Stephen's lap while watching the Cotton Bowl on Friday night. We were so, so excited to win! Our guys have really worked hard this year, which is also a testament to our coach Bobby Petrino, who motivates them to do their best at every single game.

Kansas State looked good and gave us a heck of a fight, though!

Okay, so.

Tonight is a leeeettle football game otherwise known as the BCS National Championship. I hear there are two SEC teams playing ; ) Can anyone confirm this?

Kidding aside, y'all already know the team in which I'm lending my support. Roll tide and go Crimson! I've always said, if I had to choose a 2nd favorite team other than my Hogs, I'd go for Alabama. It's nothing personal, I just like their colors. And their fans are SO MUCH FUN. And Southern Living is published in AL.

As you can see, I do some deep analysis of stats and players when choosing my football teams.

We had a lot of fun playing LSU earlier this year though, so either way this game ends up, I'm just pleased as punch that two SEC teams ended up in the Championship.

If you decide to watch The Bachelor instead of this game, you might need to reaevaluate your life decisions. Just saying ; )

P.S.- So I snapped a pic last Friday before heading to the gym of my now-emerging abs. I haven't had abs since college and this has taken LOTS of sweat to get to this point. I know this is shallow and silly, BUT for a girl that's dealt with a heart condition and someone who has fought some pretty crazy odds, I'm proud of my body.

I'm a long way from perfect, but I think we all deserve to pat ourselves on the back when we've worked hard for something.

(Please ignore disheveled bed and complete lack of make-up. I'm typically a better housekeeper and cosmotologist.)

Be blessed, lovelies-

New Year, New You: {Questions from Yous}

(Yes, that says 'Yous'. Apparently I'm from Jersey today.)

Wow. Just wow.

Can I just say how thrilled I am that the New Year, New You series has taken off the way it has? I've gotten a ton of emails from you ladies with questions about various fitness/diet topics, so I felt the best way to address them might be on here!

Remember, if you DO have any questions that aren't addressed here, don't hesitate to email me at askblondeambition{at}gmail{dot}com and I'll get an answer for you!

What are Stephen's thoughts on cleanses and fasts?
In his own words, "Don't do 'em. Unless it's for a spiritual reason or you're preparing for a surgery the next day, there is no reason not to eat. Often times, people turn to these for a quick fix, but end up losing only water weight. Then they're discouraged when they gain all of it (plus 10 pounds) back the next week.

Cleanses and fasts are not only dangerous, but they are terrible for your metabolism. When the body is deprived of solid food, it goes into "starvation mode". It will then conserve and store every calorie it takes in after the fast....ergo, you end up heavier and hungrier in the long run."

via Shape Magazine

How do you beat, um, monthly bloat? I tend to gain about 5-10 pounds each month at that time, no lie! Help!
Since Stephen doesn't have monthly bloat, (HA!), I thought I'd share my tips. I used to get really awful bloat around that time of the month, but have discovered a few things that work for me. I try to cut out carbonated beverages the days before Aunt Flow comes to town. I also try to drink 2 cups of green tea per day during the week of. Green tea is a great diuretic, which helps to alleviate water weight gain, (which is what PMS weight really is - water.)

I also stick to my regular work-out routine and steer clear of super salty food. Bottom line: I still get PMS pudge, too. But these tricks have helped me look and feel better during that wonderful week of the month : )

Also, not to give TMI, but my doctor put me on a lower estrogen birth control last year which has helped immensely with alleviating PMS symptoms like weight gain. Email me if you want more info!


Is there a cut-off time for eating each night? I've heard never to eat after 7:30 (on Oprah, I think) but others have said it doesn't matter. Thoughts?
It's true. The earlier in the evening you eat, the better. This gives your body time to metabolize the calories consumed during dinner before you sleep. However, it's better to eat late than to skip a meal altogether. So yes, eat earlier in the evening if you can, but don't skip dinner. I have a personal cut-off time of 8:00 p.m. - it just works for me. If I can't eat by 8, I'll eat a light dinner as soon as I can and resume my normal routine the next night.

via Pinterest

Is there an optimal time to work out each day? Is day or evening better for a sweat session?
Not really. I'm a better exerciser if I work out in the afternoon/evening. But if morning is the only free time you have, by all means exercise then. Calories burned are calories burned, regardless of the time of day. Just make sure that you exercise at a time you can stick with long term. Most people cannot stick to a 5:30 a.m. workout for longer than a couple of weeks, so tread carefully when committing to a super-early workout.

I'm terrified of weights, but know they are crucial for tone and definition. How do I use weights without bulking up?
Most women are genetically incapable of getting a bodybuilder-like physique. Without the use of 'roids or massive amounts of protein and creatine, it's not possible. Most girls are terrified of looking like Chyna the Wrestler, I know I used to be! The key is to use light weights (5 to 10 lbs. for arm weights, less than 50 lbs. on leg machines) but with high reps.

Also, throw in yoga or pilates workouts in between weight days. These will lengthen your muscles and give you that ballerina-type body and keep you bulk-free.

What kind of scale do you recommend?
I've had the same black Health-o-meter brand, digital scale for about 5 years. I weigh myself about once a week, always in the morning before I've had food or drink. The numbers will let you know if you need to cut back the calories or exercise a little longer that week.

I also believe that clothes are a great "scale". If I notice my favorite skinny jeans are getting too snug, I know that I'm indulging a bit too much. Clothes are a great indicator of your dieting progress.

Have you ever used a trainer? I want to hire a trainer, but have no clue what kinds of qualifications I should be looking for. What makes a great trainer?
Ask yourself these questions:

1) Would I want to look like my trainer? (If not, then find a trainer who's physique you admire.)
2) Would I feel more comfortable with a female or male trainer?
3) Are they certified? (Chances are, if they work in a gym, then they are.)
4) Can they provide references? (If yes, CALL those references. Get some client feedback before you hire!)
5) Will I be required to join a gym for them to train me?

Also, ask if you can have a trial session. Often times, you'll know immediately if they are the right trainer for you, kind of like a date : ) If they make you feel uncomfortable or make derogatory comments about your current fitness level, move on! You're there to gain confidence and feel better - not the other way around!



via The Glitter Guide


When it comes to alcoholic beverages, which are the best to indulge in when you're dieting? I want to be able to partake at cocktail parties every once in a while, but am afraid of how many calories they contain. Tips?
I'll be honest - I rarely drink. Not a moral reason or a health reason at all, I've just never been much of a drinker. Stephen isn't either, so we typically don't even keep it in the house, except for cooking. When I do imbibe, I stick to a glass or two of red wine, like Chianti (my fav!) or Pinot Noir. Both are low cal and you'll reap the benefits of the antioxidants and *resveratrol (a compound that promotes brain and heart health.) Champagne (also yummy!) is also fairly low calorie!

I don't really drink liquor (hate the taste), but if you aren't a wino and prefer a stronger drink, stick to "skinny" cocktails, like this Fizzy Fruit Cocktail Punch from HungryGirl.com or one of the Skinny Girl Margaritas. Both are low in sugar and calories.

There you go, ladies! Our answers to your questions!

Until next week...

*All information presented in this post is from my husband Stephen (a certified personal trainer), as well as Web MD, Shape Magazine online and HungryGirl.com.

Be blessed, lovelies-

New Year, New You: {The Right Choice}

Winter is synonymous with comfort food, it's true. Loaded baked potatoes, creamy soups and warm pies and cakes dominate our tables and when warmer weather hits, we're left with nothing but 10 extra pounds and an ugly food hangover.

Changing your eating habits is about making smart choices day after day until they stick and you don't have to consciously decide whether to eat the apple or the apple pie. Changing your eating habits also means changing the choices you make when eating out. No more Tour of Italy-sized portions. No more super-sized orders of fries at Mikey D's.

It's unrealistic to think that you'll never eat out again once you're on a diet. Eating out is a pleasure and one we should enjoy with the ones we love. It isn't, however, an excuse to undo all the good you've done on the dieting front though.

via With Love Gabrielle

Here are a few examples of what to eat at some of the most popular restaurants out there to ensure you don't completely bomb your diet:

McDonald's
Instead of a Sausage Biscuit for 430, indulge in an Egg McMuffin + Small Coffee for only 300 calories! Skip the Fruit and Maple Oatmeal, which contains over 32g of sugar...yikes!

Chick Fil-A
Instead of the Classic Chicken Sandwich + Medium Waffle Fries, which add up to 820 calories, go for a Chargrilled Chicken Sandwich + Fruit Cup for only 340 calories!

Sonic
I'll be honest, I LOVE Sonic. But most of their items aren't really the healthiest choices. However, if you do have to eat here, order the Jr. Burger + Small Tots for 470 calories. It's not great, but it's better than the Extra Long Chili Cheese Coney : )

Starbucks
Y'all know I'm a 'Bucks junkie. Although I'd love to indulge in a 380 calorie Pumpkin Spiced Latte every day, my usual beverage is a Tall Vanilla Latte w/ Non-Fat Milk for only 120 calories.

Chili's
Honestly, if you're dieting, steer clear of this place at all costs. BUT, if you have no choice and wind up here, stick to their Guiltless Grill menu. For example, the Guiltless Grill Salmon with Veggies will only run you about 480 calories.

Olive Garden
Olive Garden has some surprisingly healthy options on their menu these days. My personal fav? The Cappellini Pomodoro lunch portion for 480 calories. Steer clear of the Tour of Italy. It'll run you around 1,450 calories!

Bonefish Grill
My favorite menu item here is also one of their healthiest. The Ahi Tuna Sashimi rings it at a mere 376 calories, containing no trans fats and little sugar, with TONS of omega 3s.


Wherever you eat out at a place where nutritional info is unavailable, remember to steer clear of:

-Creamy sauces, heavy dressings and dipping sauces. These are the fastest way to rack up calories.

-Items heavy on sugar, like BBQ ribs and wings. Barbeque sauce contains as much sugar as maple syrup!

-Fried items. This is a no-brainer.

-Items with the word "loaded". This implies it's not only loaded with bacon and cheese, but also with calories!


I hope this helps you to make a smarter choice the next time you're out for dinner. Remember that eating out is no excuse to throw your healthy lifestyle out the window!


* Caloric information from Men's Health Magazine


Be blessed, lovelies-

New Year, New You: {Cardio}

Cardio.

The very word ignites dread in the hearts of many an exerciser. (And by "many an exerciser", I mean ME.) For as long as I can remember, I've dreaded doing cardio. Weights and toning exercises are no problem, but when it comes to cardio, I start finding excuses to skip working out.

It's not that cardio is that much harder than weights, I just tend to get extremely bored. I joined a gym in 2010 where the only options for cardio, it seemed, were the treadmill and the elliptical. But then I learned that my gym offered a TON of fun, challenging cardio classes that were anything but boring. I also found lots of fun alternatives to pounding away on the 'mill for 2 hours.

I like to do my cardio in heels, wearing a ballroom skirt at random truck stops, like this Vogue model.

Below, I'll tell you guys about a few fun classes I've discovered, as well as some upbeat, non-boring cardio plans for the non-gym goers:

If You Have a Gym Membership, any of the following are GREAT:


Zumba: SO fun and upbeat! Zumba is a dance-based, usually hour long class that incorporates Latin dance moves and heart-pounding cardio. You'll sweat and get your groove on at the same time : )

Step: Step classes aren't what they used to be, girls. Most people think of the 80's when they think of Step classes, but the classes now are much faster and more fun. If you've never tried it before, make sure that you start with a Beginner Level class; I made the mistake of jumping head first into a Master Level Step Class once and greatly regretted it.

Spin: Spinning has been popular for a while now and for good reason - it works! This indoor cycling class incorporates speed, interval training and endurance for a killer cardio session.

If You're an At-Home Exerciser, try alternating these plans:


Family Circle Interval Walking/Jogging Plan: I used this plan when I first started trying to get in shape last year. You can walk (if you're a beginnner) or jog (if you've been at it for a while). It's a lot like the Couch to 5k program that's so popular.

Cardio Workout from FitSugar: This plan incorporates LOTS of fast movements, including jump squats, in-place marching and jumping rope. I lurve this one, especially for the bonus toning moves interspersed throughout the cardio.

Health.com's 30 Minute Cardio Workout: This plan is terrific if you've only got half an hour and want to work out. I love the jumping jack and side lunge segments. Lots of bonus toning moves, too!

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If you're looking to LOSE weight- Try going for 40-50 minutes of cardio, 4-5 days per week.

If you're looking to MAINTAIN your current weight, (like me)- You'll need about 30-35 minutes of cardio, 3-4 days per week.



Alright girlies, that's what I've got! Remember to enjoy all that yummy food this weekend, but in moderation. There's no harm in indulging in a holiday treat, it'll keep you from going 'diet crazy'.

Be blessed, lovelies-

New Year, New You: {Eatin'}

Hi girls and welcome back to the New Year, New You series! We kicked off last Wednesday night with our introduction, so if you’re just joining tonight, you may want to go back and read that post. But tonight, we’re going to start focusing on the diet part of what we’ll be doing for the next six weeks. Since everyone is at different heights and weights, everyone will have different calorie needs.

The formula for weight loss is simple: Burn more calories than you take in. Since we know that 3500 calories = 1 pound, you’ll need to cut out 500 calories PER DAY from what you’re currently eating to lose 1-2 pounds per week.

To find out how many calories you'll need to eat per day:

1. Go here to figure out the bare minimum number of calories that you need to be consuming per day, also known as your BMR (Basal Metobolic Rate). Your BMR is the number of calories that you expend per day, just to keep up your necessary bodily functions (breathing, digesting food, etc.) I calculated mine, shown below:

2. Now, take your BMR number and add calories for your respective CURRENT activity level:

Sedentary = 0

Light= 100 (some walking, household chores, etc., 1-3 times per week)

Medium= 200 (brisk walking, Zumba, or jogging 3-4 times per week)

High= 300 (running, interval training, competitive swimming, tennis 5-6 times per week)

3. Add your BMR number and your activity number together. My number is:

1322 (BMR)
+200 (Calories from activity)
1522 (Number of calories I’ll need to take in for the next 6 weeks, while on this plan.)


Obviously, as your activity increases, you’ll need to up your calories accordingly using the above formula. Enough of this math stuff, let’s talk meal plans! This drawing representing your dinner plate shows how to distribute the portions of each food group:

50%- Should come from non-starchy veggies like broccoli, spinach, asparagus or zucchini
30%- Should come from lean protein like boneless/skinless chicken, skirt steak or pork
20%- Should come from complex carbs like sweet potatoes, brown rice or butternut squash

Adequate portions 101:

Meat: Portions of meat should be the same size and thickness as the palm of your hand

Carbs: Portions of carbs should be no more than ½ cup. If you can’t hold it in the palm of your hand with your fist closed around it, that’s TOO MUCH.

Greens: As many as you want!

Sugars: No more than 1 Tbsp. of real butter or margarine per meal, keep salt to a minimum

Here's what you'll need to do to up your weight loss during this program:

1. Eliminate Diet Soda - Ever noticed that you crave something sweet after drinking a diet coke? Here’s why the diet stuff ain’t cuttin’ it. Drinking a beverage with aspartame actually causes your body to store fat around your middle- yuck! Also, your body doesn't recognize fake sugar, so to get its sweet fix, it sends signals to your brain to eat something with simple sugars, like are found in candy and cookies. Thus, you eat a jelly donut after your diet soda. If you want fizz, just drink a real can of Coke, jot down the calories and move on. It won’t kill you.

2. Say No to Fake Sugar- You’ll also want to cut out the Splenda, sweet ‘n low, equal, etc. Fake sugar is a chemical that your body was not made to metabolize. Quit NOW.

3. Say Yes to Real Sugar- If you need a sweet fix, eat a reasonable portion of something with real sugar and move the heck on.

4. Drink Coffee- Coffee or unsweetened black tea up to 30 min. before exercising will help you power through your workout AND burn more calories by increasing your metabolism. Caffeine stimulates your body, helping you to put that extra oomph into your workout.

5. Be Careful with Bananas- I’m being serious. Bananas are loaded, I repeat, LOADED in sugar. I mean, it’s better than a candy bar when you’re hungry, but there are much better fruit alternatives.

6. Stay Away from Low Carb Diets- ‘Cuz all that meat and cheese is not good for your body or your digestive tract. Luckily for you, COMPLEX carbs are A-OK on this plan.

READ MORE! (Continued)

New Year, New You

Hope y'all are ready, 'cuz the new year is heading our way...and fast! We are t-minus 3 weeks away from 2012 and currently being bombarded by all sorts of weight loss program ads and exercise equipment commercials. But I recently had the idea to do a "Jumpstart" program that would help get all of our rears in gear before January 1st.

I know a lot more about shopping than I do diet/exercise, so I enlisted the help of my husband Stephen to help craft a plan. He's a certified personal trainer and also a national account manager for a nutrition company, so rest assured - the boy knows his stuff.

Today, we'll start by going over the basics - what you need to know before you begin ANY diet/exercise plan.

1. Know Your Numbers

You've got to know your numbers. Knowing and charting your numbers is the way in which your progress is tracked. Solid numbers mean solid results. These include knowing your:

-Waist measurement (in inches) - this is one of THE most important numbers.
-Weight (in pounds)
-BMI (go here to calculate)
-Blood pressure (take your blood pressure the next time you visit a pharmacy or stop in the Dr.'s office)

2. Be Prepared to Make Time

Working out takes dedication and dedication takes time. Pencil in 30-45 minutes of exercise into your calendar for the next 6 weeks RIGHT NOW. I'm serious...grab that planner or phone sitting next to the computer and go ahead and put in 4-5 days of exercise for the next month and a half.

3. Get Some Thin-spiration


Below is the pic that I personally use as my "thin-spiration" picture, but feel free to find one that inspires you! Stay away from supermodels or Hollywood twiglets - that isn't really all that sexy and it's unattainable for most people. Instead, focus on a pic featuring a healthy, trim, athletic body - NFL cheerleaders are great examples! We ladies are very visual creatures and what better to remind you of your goals then a fit, trim body to aspire to?

4. Be Prepared to Cheat

Say what?! Here's what I mean: Be prepared to have a few unhealthy bites every now and then. Stephen and I have a dedicated "cheat meal" every Saturday. Good tasting food is very bad for you sometimes, but life is too short to only eat broccoli and tofu. Have that piece of pumpkin pie, forget about it and move on. One bad meal doesn't mean you've failed; it actually means you're more likely to stick to the plan.

5. Be Prepared for Saboteurs to Surface

Women are catty. It's true. Those co-workers who bring in junk food and encourage you to eat it, knowing FULL WELL you're on a diet program? That's a saboteur. They come in the form of co-workers, peers, neighbors, friends and sometimes, even family. They aren't bad people by any means; just bad for your diet.

Most of the time, people try to sabotage your diet/exercise because they feel guilty about their own neglectful eating and exercising. Sometimes they just miss the daily runs to Burger Barn you took together during the lunch hour. Whatever the case, be prepared to stay strong.

6. Be Prepared for Weeks When the Scale Won't Budge

It's called a plateau, that week when the scale stops moving. And it's inevitable. Stephen will show you how to break through those plateaus with a fun cardio/strength training segment, but the important thing to remember is that it's only temporary. Stick with your guns and keep on truckin' - you're still making progress!

7. Be Prepared for Cat Calls and Staring from Strangers

'Cuz you're gonna be sexier than ever : )



Next, go ahead and bookmark the following sites. We'll refer to these often throughout the process:

-http://hungrygirl.com/
-http://www.calorieking.com/
-http://www.myfitnesspal.com/
-http://www.livestrong.com/thedailyplate/nutrition-calories/food/the-daily-plate/


Finally, invest in some good quality exercise shoes and clothes, as well as a couple of exercise DVDs (you'll need these during Week 2).

My favorite shoes are the Asics Gel- Nimbus 13.

I also like Victoria's Secret Bling Yoga leggings for a cold weather alternative to shorts, (abs not included.)

Want the same yoga routine that the Dallas Cowboys Cheerleaders use? You can have it. As far as fitness DVDs go, my all-time favorite is APY60- Created by the Dallas Cowboys Cheerleaders Yoga Instructor Kurt Johnson and has changed my body completely.

I also really like the Elle Workout Yoga with Brooklyn Decker DVD.

I'll be posting the New Year, New You segments each Wednesday night, in addition to the regular Trend Watch Wednesday posts earlier in the day. Hope y'all will join in!

Be blessed, lovelies-

Fierce 'n Fit: {Down to the Core}

This post was inspired by the new cover of Self with Gwyneth Paltrow on the cover- her abs are stunning! (Need I add that she has birthed two kiddos- eep!) Your midsection is one of the most stabilizing muscle groups of the body; without a strong one, it’s very difficult to get a complete workout anywhere else.

I’ll be honest, I don’t do a ton of ab work since cardio is the best remedy for toning and leaning out the tummy. Also, most other exercises from leg presses to tricep dips also work the core really well. Even still though, here are a few of my fav moves, which I’ve been doing since the old college pom squad days!

Stability Ball Plank

Equipment: Stability Ball

via Shape mag

Using the stability ball to work your core will get you amazing results quickly! To begin, engage your abs to stabilize. Kneel down in front of the ball and place forearms on top of it, hands in fists. Step your feet back (the closer together they are, the more of a workout you are getting) and keep your body straight, butt down. Hold for 30-45 seconds, repeating the exercise 3-5 times.


Long-Lever Crunch

Equipment: Stability Ball

via Shape mag

Lie face-up with your back centered on a stability ball, knees bent and feet hip-width apart. Squeeze your butt so your hips are even with your torso. Extend arms alongside your head, thumbs interlocked and palms facing up. With your booty muscles engaged, crunch up as far as you can, without over extending your neck. Do this movement 10 times, completing 3 sets.


Wood Chop

Equipment: Resistance ‘Tube’ Band; Access to a high, sturdy post or pole to hook the band around

via Shape mag

Anchor the center of the resistance tube to a high object, like a bed post (at home) or a cable machine (if at the gym). Hold one handle in each hand. Stand parallel to the anchor point, left side closest to it, with your feet slightly wider than your shoulders. Extend your arms over to the left side at shoulder height. Keeping your torso engaged, pivot on the left foot as your draw your arms down to the right in a chopping motion. You will need to keep a slight bend in the knees to prevent pulling a lower back muscle.


Roll-Out with Stability Ball

Equipment: Stability Ball and soft mat

Kneel on the floor on a yoga mat behind a stability ball. Place your forearms on top of the ball, hands clasped to start. Contract your abs and roll the ball forward as far as possible without bending back or hunching shoulders (shown above). Hold for 2 counts, then return to start for 1 rep. Do 2 sets of 15 reps.

What kinds of moves to you guys do to keep your midsections nice and trim? Please share!

P.S.- Per request, here is a pic of Stephen's new (and only) tat...pretty cool, right?!

Be blessed, lovelies-