The ultimate couch potato workout (guest post)

G’day! I’m Lauren.

I’m an Aussie personal trainer and strength coach who dabbles a little in Volleyball.

I blog over at LaurensFitness.com.

If the football or your favorite reality show has you glued to the TV, it doesn’t mean you need to make that bum groove any bigger.

Try this couch potato workout that will challenge your inner athlete and make your couch time much more productive!

Strength training is ridiculously important and effective, but you don’t need to leave your living room to get it done.

If you want to grow, lose fat or get stronger you need to put some pressure on your muscles. To get the best result quickly we want to stay in a low repetition range.

Couch Rules:

Do the circuit 2 or 3 time depending on your level.Perform each exercise 8-12 times, if you can do 12 repetitions perform the harder version of the exercise.Rest for 1 minute in between each circuit.Drink water not beer.

Squats

The classic squat is functional, a great warm up for the circuit and will work your bum and legs. Stand in front of the couch and move backwards from your hips first, let your knees follow. When you tip the couch push back up again slowly.

T Push Ups

With an added twist to the push up this is great for your chest and core. Start with your hands on the couch just wider than shoulder width apart. Press up into a push up position and extend your body out to a T. If this is too easy, reverse it! Put your feet on the couch and your hands on the floor.

Split Squats

We are taking the squat one step further and really challenging your legs and stability. Place one leg on the couch and step out as far as you can. When you drop down into the lunge your knees shouldn’t go over your toes. If it’s too difficult just drop down and hold in an isometric position for as long as you can. Don’t worry, you will improve quickly!

Upper Back Prone Lifts

This will hit that core and get your upper back in shape. Start with your feet on the floor and forearms on the couch. Keep your body is a straight position and squeeze your bum. From here you want to drop your upper body down so your chest get’s closer to the couch. Press back up and round your upper body out. This should burn between your shoulder blades!

Couch Hip Thrusts

This is harder than it looks! Place your shoulders on the couch and your feet on the floor. Drop your bum to the floor and press back up through your heels until your body is level again. Too easy? Try it one leg!

Want more workouts you can do at home?

Luckily I have another 41 exercises you can do in your living room, check them out here!

View the original article here

It’s ok to be a night owl (guest post).

What do you consider sleeping in?

Are you one of those people who get up at 0'dark thirty to run or workout?

Or are you a card carrying Night Owl?

I’m a night owl.

I’ve been one since I was a child.

I remember still being awake in my bed most nights when my parents would check on me on their way to bed. I can’t tell you how many nights of my life I’ve been up past midnight, but if I think the number is higher than 50%.

This makes it really hard to get up early.

Other than races and long runs for my only fall marathon (MCM in 2008), I have never gotten up early to work out.

Don’t get me wrong. I’ve tried.

But I’m not a “hit the ground running” kind of person in the morning. (Pun intended.) I need an hour at least to get from bed to activity of any sort.

When you think about the fact that my husband leaves for work at 6:30am and back that time up for wake up time, work out time, etc… Yeah, we’re talking about a 4:30am wakeup call.

Not.going.to.happen. (I don’t need a lot of sleep, but even I need more than 4 hours.)

Which leaves me having to workout later in the day. All the studies say that you are much more likely to work out if you do it first thing. I’m too lazy to actually get statistics, but it’s true. Otherwise, life gets in the way.

So, why do I still work out later in the day and how do I make sure it happens?

Why? Honestly, it makes me unhappy to try to shift my body clock and work out early. And since exercise is my happy, it’s not worth it to me.

So how do I make sure it happens?

I evaluate each week on Sunday night and figure out which days will work best for which workouts. I have a general idea in my head of what I’d like to accomplish and I fit it into the week.Each morning, while I’m drinking my coffee and waking up, I look at my schedule and reconfirm my plan.I don’t shower until after I get my workout in. (I’m absolutely sure the moms at my kids’ school love this. Not.)I dress in workout clothes from the moment I get up. (I work from home, so I have that flexibility. When I worked in an office, I took my clothes and worked out during lunch some days).Prioritize! Prioritize! Prioritize! I’m a better wife, mother, and employee when I’m working out on a regular basis and everyone around me knows that.Accept that shorter is better than nothing. If I’m really missing my workout, I’ll try to squeeze in a quick HIIT or Tabata workout.

Sometimes, I have to cut myself some slack.

Sometimes, things just don’t go as planned.

And that’s ok.

I just remind myself that a few missed days are not the first steps down the road towards couch potato.

Tomorrow (afternoon) is another day.

Erika is a mom of two boys.  She spends her time running, running after her boys, & attempting to work amidst chaos.  In her spare time (ha!), she’s pursuing her goal of running a race in every state combined with visits to as many brewpubs as possible.  She writes about her adventures at MCM Mama.

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Protect Your Health, Save the Planet, Fatten Your Wallet (guest post)

Please to welcome Heat.  Quite frankly I can no longer recall where we met—I just know I learn something from her daily.  She’s wise.  She’s insightful.  She’s green in a way I currently only aspire to be…

Often, when people think about “green” or “healthy” products, they also think “expensive.”

In some cases, it’s true that “leveling up” is more expensive. Organic produce, most of the time, costs more than conventional.

But in many cases, greener is cheaper—and fattens your wallet.

Take household cleaning products, for example.

Many of us own separate cleaning products for different areas of the house: kitchen, bathroom, floors, mirrors, etc. Each of these products costs $3-7, is poisonous to people and animals, and pollutes the water and the earth when it leaves our homes.

Baking soda and vinegar are cheaper, more eco-friendly, non-toxic to you, your kids, your pets, and will take care of most of your basic around-the-house cleaning.

Wouldn’t it be great if your biggest worry, upon seeing that the toddler broke into the cabinet of cleaners, was that there would be a mess?

Same is true of bottled water.

When I was teaching part time, I’d drink over a quart of water every day at work. I took water in a 40-ounce stainless steel bottle that I bought for $25 six years ago.

Doing a search, I found 16.9-ounce bottles of water for 21 cents each. (Never mind that you’d need to buy 72 cases of 24 bottles to get that price…) Rounding just to make things simpler, let’s say I’d drink two of those each day at work.

In two months, the cost of the bottled water equals what I paid for the reusable bottle. Tap water prices vary by region, as do the variety of water filters available, but none cost as much as water that comes in a bottle.

Bottled water is a source of BPA, a toxic chemical that disrupts the way hormones work in your body.

It mimics estrogen, is linked to early puberty in girls and feminine traits in boys, and has the most damaging effects to fetuses, infants, and toddlers. It has genetic repercussions in humans for three generations.

The other problem with bottled water is the bottle.

How much energy and natural resources went into obtaining and refining the petroleum, and creating and shipping the bottle? All for a single-use, live-in-a-landfill-forever bottle? Sure, you could recycle it, but most people don’t recycle most bottles.

In general, single-use disposable products cost more in the long run than their reusable counterparts.

The kitchen wins for most likely to have unnecessary nickel-and-diming for the sake of convenience.

Plates, cups, flatware, napkins, towels, casserole dishes, bread pans, and so on all come in disposable versions. While using something once and then throwing it away might be simpler, it is more of a drain on your budget (and on a more recurring basis).

Most single-use disposables also contain chemicals from the production process, whether to affect their flexibility, color, or texture. These are not chemicals we want in our bodies, whether through contact with our skin or ingestion.

As for environmental impact, most people think about the problem of trash (which is indeed an enormous problem), but there is also all extraction, and multiple steps of production that are not earth-friendly. Bioplastics, while not being made from petroleum (or being only partially petroleum-based) are not any better. (That’s a whole other can of worms…)

It takes a little bit of adjusting to go to reusable items, and in some cases there is an up-front cost.

It’s worth it.

Your body will be glad to have fewer toxins to deal with. Your wallet will be glad to have fewer expenses. The earth will be glad to have more resources and less waste. Win-win-win!

Have you stopped to consider how green–or not!–your home currently is?

Cancer survivor. Mom. Teacher. Entrepreneur. Musician. Triathlete. Inspirational. Occasionally hilarious. These are all words that describe Heat Dziczek.

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The Clumsy Girl’s Guide to Barre (guest post).

Hey y’all! I’m Presley and I blog over at Run Pretty.

I tend to ramble about all sorts of life and fitness nonsense, so it’s pretty hard for me to sum the ol’ blog up.

Luckily for me, Carla is generously letting me share my thoughts on Barre workout classes today.

Bless her for helping me find at least a little direction in a post for once.

Fact: I am not a ballerina.

Well, I mean, I took ballet for a year when I was a kid. Does that count?

I should add that I quit because I had trouble with the whole grace, dedication, and ability to follow directions thing. Not much has changed since then. However, I do kind of love ballet now. Ballet in the fitness form, or Barre, has totally and completely stolen my heart.

If you haven’t tried a Barre class, you definitely should.

Barre is a ballet-inspired class that focuses on small, isolated movements done to popular, upbeat music.

It ain’t the Nutcracker, folks. The type of Barre class I’ve been going to consists of a warm up, upper body work with light hand weights, lower body work at the barre, abdominal work on a mat, and a cool down. We sometimes use a light resistance ball and bands, too.

You’d think that micro-movements, like only moving your hips an inch or so at a time, would be pretty simple.  It’s so much more challenging than it seems.

I promise you, if you have a great instructor, you will be ready to run away crying. In a beautiful way, of course.

While Barre is a fabulous workout, it’s not your average class.

There are a few things you should know before you head in for your first workout.

1.) You do not need to be a ballerina. I have all the eloquence of a toddler. I am the last person that anyone would ever consider graceful, so you’d think that a ballet-inspired class wouldn’t be for me. The key term here is inspired. The class is loosely based on the type of movements used in ballet.

2.) It’s not as easy as it looks. The best Barre classes will leave you feeling like you’ve been pushing semi-trucks around when in reality, you’ve barely moved your body. It’s pretty insane actually. There are a range of movements in class, but the real killers are the tiniest tweaks in your position.

3.) Be prepared to be confused. If you aren’t familiar with ballet lingo, you’ll be scratching your head at a few of the Barre terms. It only takes a few minutes to figure it all out, though. For all you superstar students, it wouldn’t hurt to study a little before class either.

4.) Arrive early. Your instructor can help you prepare for your first class. The classes are pretty fast-paced, so it’s better to get your main questions over with before you begin. On that same note, many gyms offer introductory, or beginner, Barre classes. Those are great if you’re really nervous about your first class!

5.) Bring water. While this rings true for every single workout, I just want to throw that reminder in here. Am awesome bonus, is you can use your water as an excuse to wimp out a little early during squats at the barre. Kidding. Kind of.

6.) Take any necessary breaks. You should feel a pretty intense burn during class, but seriously y’all, stop if you need to. No one benefits from pure torture. You should be hurtin’, but you shouldn’t hurt yourself. Catch my drift?

7.) Ask for modifications. If you have back or knee issues, if you are pregnant, or if you are just beginning your fitness journey, do not be afraid to ask for help. Inform your instructor before class of any health issues and they will be able to offer a myriad of modifications for you. Barre is great for most people, so don’t let anything hold you back!

8.) Form is everything. You know how there are some classes that getting up and moving is the focus? This is not one of them. Try your best to mimic the instructors form to maximize your results and prevent injury. I know I personally stayed after class a few times to make sure I was doing each one correctly. Also, wearing form-fitting clothing will help you judge your own form.

I almost added another point about equipment, but honestly, there isn’t much to tell.

The main equipment you need for class is the barre. And well, that’s the big rod screwed into the wall.Pretty sure your gym is going to provide that.

Also, buying Barre socks is optional. I tend to toss them off half of the time anyway. I think that one is a personal preference! Test the water during your first class before making any Barre-related purchases.

Another huge plus about Barre workouts is that they can be done at home when you can’t make it to the gym.

Do you have a chair? Well, congratulations, you have your very own Barre studio.

So, there ya have it. The Barre basics, from someone who sucks at ballet.

You’re welcome.

If you find yourself in need of more “if she can do it, I totally can” inspiration, come hang with me at Run Pretty. You can also find me on Twitter, Pinterest, and Instagram.

PS: I think we just became best friends.

View the original article here

My one year crossfit affair (guest post).

I debated recently whether or not I wanted to post about my one year anniversary with Crossfit because I think my take on it is a little bit unique. But then it occurred to me that I should write about it because it is unique.

My Crossfit anniversary was actually in July, so about a month ago. Prior to when I began in July of 2012 I had been circuit training and doing HIIT for about three years, so I had lost about 5 – 10 pounds and at least 10% body fat.

But my mind was wondering.

I had been married to circuit training as well as running half marathons, 5k and 10k’s for so long I wasn’t sure Crossfit was going to be right for me. I had tried it once before and always felt like I was doing things wrong, yet there was no one there to correct me.

I began taking twice weekly workshops on the olympic lifts – the snatch and the clean and jerk. This was fantastic, but incredibly time consuming. Ultimately, I was still training for a half marathon as well as what would be my second and third bikini competitions. I quickly learned that these three fitness goals did not match. You can’t try to get really lean, increase your endurance and increase your strength all at once.

While the half marathon then the bikini competitions won for the time being, I still had the itch to continue with the olympic lifts.

Shortly after my competitions, I was getting restless. I needed to change things up a bit. I was tired of focusing 100% on my body fat percentage (or lack thereof,) and constantly trying to get leaner – I needed to go pick things up and set them down. My inner meathead needed to come out and I needed to lift some heavy stuff!

I knew I did not want to go back to the same box I had been at previously, so I talked to a friend who had been training at Crossfit Southie for years. So one afternoon I headed into the city and dropped into my first class. Right there on the spot I did my very first double under – something I thought was impossible.

I signed up for 3 classes a week on the very first day, which turned into the unlimited package two weeks later – I was hooked.

Since then I have competed in 6 competitions -

Northeast Garage Games Finals, November 2012 – Scaled Division, 10th place our of 60

Crossfit 2A In-House Throwdown, January 2013 – RX Division, 10th place out of 17

Love ‘Em or Leave ‘Em Couples Competition, February 2013

Crossfit Free In-House Throwdown, April 2013 – RX Division

WOD For Dimes Team Competition, May 2013 – RX Division

Crossfit Newton Mass Mayhem Garage Games, August 2013 – RX Division

I am currently taking the competitor’s class at Crossfit Southie and every single day I show up excited for what the day will hold.

The next best thing to showing up to the box is looking up the workout the day before when it posts! That is how hooked I am.

In the last year I have…

Increased my back squat by 30 pounds

Increased my clean and jerk by 25 pounds

Increased my deadlift by 35 pounds

Learned to snatch properly and increased it by 10 pounds

Learned to perform kipping pullups, chest to bar pullups, handstand push ups, pistols, clean and press an axle, climb a rope, pick up atlas stones and swing a 53 pound kettlebell

I have also decreased my 500m row time by 12 seconds

And all the while I have been able to maintain my one underlying goal of having visible abs.

Part of the reason I feel as though my love affair with Crossfit is very unique is how it has gotten me past a lot of body image issues.

As you know, I was overly consumed with my weight and my body fat percentage. All I had ever known of working out was to do it to be thin. Quickly I learned that to get stronger I was probably going to have to put on some muscle.

As I achieved PR’s and set the standard for myself higher and higher, my confidence soared.

Until one day, I was going on a trip to Florida and I was trying on outfits to take with me and low and behold, my shorts no longer fit. I remember that moment well – it was not one I enjoyed. I knew that it wasn’t fat -it couldn’t be. I had been eating very clean, I was training hard and I almost always had visible abs.

I looked back on my progress pictures and I realized – I had developed muscles – REAL LIFE USABLE MUSCLES. I had wider lats and I had developed quads and my glutes were as outstanding as ever.

I had two choices – quit Crossfit or fall in love with my current body.

I was smitten with Crossfit – I’m not quitting – I want to make it to the Games! So I decided right then and there that I would love my body just the way it is. Here’s my pre-Crossfit body compared to recent progress pics…

And you know, sometimes you have to do that.

Whether you have gotten a little bigger (muscles) or maybe you have excess skin because you’ve lost fat. Or perhaps you have decided that you can’t be a slave to your perfect diet and you aren’t as lean as you once were —learn to love that body of yours because you only get one, and you have to spend your whole life with it, so you may as well show it some love.

Because let me tell you, when you do, it will love you back.

Our bodies do absolutely amazing things – we need to build them up, not break them down.
So now it’s your turn..

Do you Crossfit?

If so, do you love it? Why?

Has it changed your body or your mind? How?

Id love to hear from you!

Kyra, The Get In Shape Girl

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SOUL SESSIONS (guest post)

The older I become (and the more dreams I have/the seemingly LITTLE amount of time left in which to make them a reality)– the more I ADMIRE anyone who has a dream and pursues it.  It’s in that vein I want to endorse, cheer on and spread the word about a little huge somethin’somethin’ my friend Heather is doing.

Please to enjoy.

Today is the official launch of the Kickstarter Campaign for Soul Sessions, my upcoming meditation album. I am SO excited to share this campaign with all of you because this is a journey we can go on together. We can raise this money together and you can reap some lovely gifts from it too!

As I dove further into this project and started crunching numbers, a knot formed in my stomach. I realized that, if I wanted to make a quality album and share it with as many people as possible, I’d have to ask for help. That’s where you come in!

I know that this meditation album is going to rock your world and I can’t wait for you to have it. In order for that to happen, I’m going to need at least $3,500 for professional studio time, designing and packaging the CDs, and for purchasing tank tops and screen printing them (see below). They’re a gentle reminder for you to leave your light on – because the world needs your light!

How rad are these?!

When I first started meditating, I noticed there weren’t any meditations that used music that spoke to my generation. The music was a bit dated or unrelatable, which is a shame because meditation is the hippest thing on the planet. I also noticed there weren’t any meditations that featured musicians who sang and lead a guided meditation. So, I decided to fill the gap. I grabbed my ridiculously talented friend Jeff McGowan, who is co-producing the album, and we got to work on creating a kick-ass meditation album filled with gorgeous music and vocals. It’s going to KNOCK your socks off!

This meditation album will help you witness the fears and limiting beliefs that are blocking you from owning your power. Each meditation is a session with your soul. I will be your guide and help you reach your ultimate destination: inner peace.

If I raise $3,500 or more, I can claim the money and use it to give you all the CDs and tanks you want. If I raise even a penny less than $3,500, I don’t get anything. That’s right. Even if I raise $3,499, I don’t get a penny. But I have faith that we’re going to raise even more than the $3,500 so I can have enough albums and tanks for everyone that needs them!

If you feel called to donate, click here! You can also catch a rough edit of one of the songs (note: the guided meditation portion is not yet included) by visiting the campaign. If you are moved by the campaign, feel free to share with your BFFs, family, and partners on Facebook, Twitter, and Instagram!

LET’S DO THIS!!!

Stay lovely,
Heather

View the original article here

Life balance: not easy but necessity (guest post)

My sensei, Mizfit, knows this to be true as I still look to her for guidance on BALANCING life and getting it all done!

Don’t get me wrong, I don’t get it all done.

I am my all means the definition of a work in progress.

I have made improvements, though, and that in and of itself is cause for being thankful!

I’ve learned that balance in life is not easy, but it is a necessity. We can’t get it ALL done nor expect to get none of it done at the same time. Mizfit’s term of monotasking has been my biggest area of focus.

Monotask!

Do each task you set out to do to its fullest and to the best of your ability. I don’t halfass and I don’t put too much work into anything. I just do my best. I try to do each task separately now, too, so they don’t cloud together. Into mush.

I work to live and don’t live to work.

Period.

We all may not have the job that we dreamed we’d have nor are we 100% ecstatic about going to a place for 8+ hours a day away from the things we do love.

However, 99% of the time, it’s what we have to do to make a living.

Do a job and do it well, I always say.

Don’t make those 8+ hours misery nor make it so much fun that you’re job hunting every 2 months. I know that my job is what helps me vacation, travel, have dinners out with my husband, so it affords me those things I love to do. I respect it, but I also leave it at the door once I walk out of it.

Who comes first?

Your dog? Your children? Your husband? Your wife? Your cat? It should be YOU.

I’ve learned that I have to balance enough to make time for myself.

Whether it’s a 5 mile run right when I wake up or 30 minutes to make my toes look decent and not runner-like. If we take time for ourselves, we’ll feel at least a tad more refreshed than we did before. We also won’t feel as expended in the 5 million directions we get pulled in daily.

Organize as best you can.

I stay organized with a planner at work and a separate one for home. I pre-plan as much as I possibly can.

That includes date nights, time with friends, time to workout, time to blog, anything. If I at least set aside a reasonable amount of time to accomplish everything I want to accomplish, they don’t bleed together. They get their own separate special time.

Aaaand I don’t forget important events causing me to let down others – I’m big about keeping commitments.

Don’t over-commit.

In order to not let anyone down, including yourself, know your limits.

All-in-all I remember to not give in one area more than I should in another – after taking a look at prioritization.

Life isn’t about giving ALL to others and it’s not about giving ALL to yourself either.

That’s my main takeaway for BALANCE.  What’s YOURS?

Kat is a pug-mom and wife trying to stay fit while tackling work, getting creative intermittently, studying for her NASM CPT exam, and managing asthma while taking on an active life in general! Her fitness blog, sneakersandfingerpaints.com, helps her hold herself accountable for all the goals she plans on accomplishing and inspiring others to do the same.

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Healthy Food That Poisons… (guest post)

Please to welcome back Igor.  I love the way Igor thinks as this is precisely why I resisted for YEARS sharing the fact Im two decades gluten-free.

This could also be called: Why You’re Getting Sicker and Fatter Despite Eating Healthier.

MizFit note: my FAVE food may be your poison!?

Pop quiz!

Fruits are good for you, right? Generally speaking yes, but not if you have adrenal fatigue (a collection of symptoms characterized by needing coffee, “bags” under the eyes, fatigue, feeling lightheaded when going from lying to sitting or sitting to standing, etc.).

Why?

Because in adrenal fatigue, you usually have low sodium levels. The higher your potassium levels, the lower your sodium levels. And since fruits have a lot of potassium and very low sodium, it makes them worsen your condition.

How about veggies?

Veggies must be good for you, right? Well, if you have a slow thyroid, the very pictures of “health food” will actually be bad for you. Specifically, vegetables like broccoli, cauliflower, cabbage, Brussels sprouts and others will actually make your thyroid condition worse.

Oh, and how about white bread, white rice and white potatoes?

Bad for you, right? Not necessarily.

If you have digestive problems, these might actually be quite beneficial since they’re processed.

I can hear it already “but processed food is bad for you.” The majority of the time, yes. But in certain cases, no.

In this case, the processing removes the fiber, which takes a lot of stress off your digestion.

After all, what’s the definition of “fiber”? Open any basic nutrition textbook and you’ll see that fiber is undigestible carbohydates. That makes it a real problem for your stomach if you have digestive problems. Once your digestive problems are resolved, you should include more fiber in your diet.

Whenever I do speaking engagements, by the time I mention all of the above, my audiences have to take a minute to pick up their jaw off the ground.

We’ve all heard the saying that “one man’s food is another man’s poison.” And it most definitely is true.

The truth is that there are no universally good or bad foods. It’s more about how a particular food interacts with your own physiology.

A generally good, healthy diet includes:

Lots of veggiesA few grainsA bit of meat, fish or seafood (and their alternatives, like milk and eggs)1-2 servings of fruit per daySmall amounts of nuts and seedsSmall amounts of herbs and spices

And for the perfectly healthy, well-balanced person, this diet will bring amazing health and energy.

But there is one little problem.

There are so few of these “healthy, well-balanced” people, that the generally “healthy” diet needs to be tweaked. I know what you’re thinking: “I’m healthy and well-balanced, so I’m the exception.”

Well, see how many of these apply to you:

Crave sugarCrave saltCrave coffeeCrave chocolateHave dark circles under your eyesDry skinOily skinFeel lightheaded when going from lying to sitting or sitting to standingHave a hard time falling asleepHave a hard time staying asleepFeel constant fatigueHave gas after mealsFeel sad, anxious or depressedUnder constant stressUnexplained weight gainLow libidoHair growth or hair loss

If you have just one of these, your diet requires modifications (albeit, probably just temporary). If you have more than one, you definitely need some modifications.

The other important lesson you should get out of this article is that as your body changes, so should your nutrition.

So what may have been a good diet for you when you had 10 of the above signs and symptoms may not be an appropriate diet for you 6 months down the line, when those symptoms started to get better or disappear entirely.

And probably the most important thing is to listen to your body (instead of the talking head on TV or the write of a magazine).

There are so many individual differences that although one diet may work for one person, it may not work for you, no matter how sound the science is or how spectacular the results are that others get.

If it’s not working for you, don’t do it.

How has listening to your own body improved your health?

About the Author

Igor Klibanov was selected as one of the top 5 personal trainer in Toronto by the Metro News newspaper. He is the author of a book called “Unlimited Progress: How You Can Unlock Your Body’s Potential.” He is a self-described information junkie, and loves to study and educate himself on all aspects of fitness and nutrition.

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The CLEANSE (guest post).

This post is both awesome & bizarre. It’s the colliding of two worlds (my less than healthy college years & my new Mama-days).  And, for a blogger who writes as if no one is reading, it still surprises me when people from my past pop up in comments/greet me on twitter.

Alison is a friend, an amazing, inspiring runner and, as of recently, a CLEANSER.  Ive invited her here to share her experience & hope she’ll return with an update, too.

Big Lake marathon.

I’ve completed 28 marathons in 25 states.

You’d think I’d be stick-thin, right? WRONG! 

And you’d think I’d be really healthy, right?  WRONG again. 

My diet was pretty atrocious.  My food choices included things like Skittles, cheese puffs, and frozen yogurt.

Someone once said to me

I don’t know why you’re not stick-thin with all of the running you do.

Ouch.

Did this hurt me?  Yes.  Did I change?  No.  Until I did The Cleanse. 

What is The Cleanse? 

Cleanse can mean different things to different people.   I chose a 5-day Summer Cleanse through the Watertown Holistic Center  (note: everything is online).

What I liked about it is that you are not consuming *only* liquid. 

On this cleanse you can actually EAT.   It’s also about lifestyle changes, too.  For example, we were instructed to take an Epsom salt bath every night, massage our skin with sesame oil, & cleanse our liver daily with water & lemon or lime.

The cleanse was hard. 

Really hard.  So hard I was tempted to eat just one little Skittle or peanut.  But I never cheated.  Not once.

If I was going to do it, I was going to DO IT.

For five days I followed all of the food instructions:  all I ate was fruit and vegetables.

I was also allowed “add ins” in smoothies (nuts, seeds, hemp protein powder, chia seeds etc) & we had salads most days and quinoa/other whole grains on two days.  It’s not a totally liquid experience.  PHEW!

A big reason the cleanse was hard is that I was surrounded by other people who were not cleansing.

I went to a Red Sox game surrounded by thousands eating ballpark food–but I didn’t budge. I bought water instead.

This face drank only water!

Did I mention we were supposed to drink 10-15 glasses of water per day??  (Hello, bathroom breaks!)

There were detox symptoms.  Many people in my group got headaches, but luckily I did not.  Instead, I was blessed with things like diarrhea, shakiness, weakness, and lethargy. Fun stuff!

As a runner, it was hard to not have the energy to run–but instead of lying on the couch like I wanted to, I walked. If I didn’t have the energy to run I could at least walk!  And the symptoms went away.

As the cleanse came to a close, I was getting *really* nervous about re-introducing things like sugar, fat, protein, and diary to my diet. Would they make me vomit?  Would I get nauseous?  Would I get diarrhea? 

We were told to slowly re-introduce food groups to our diet.

I started with granola then added things like herbal popcorn and pretzels. By the end of the first day, I was back to a more regular diet.  I eventually went for ice cream, but I walked 3 miles for it.

It’s been 4 days post-cleanse.  What has changed? 

My appetite has been greatly reduced and I don’t crave processed foods.

Seriously.

Did I say I didn’t eat any processed foods?  No!  But I’m not craving them! 

I’ve never been a fan of completely eliminating a food from my diets so I *will* have Skittles, cheese puffs, and frozen yogurt again.  I’m just not sure when.  Or how many I’ll eat.

Time will tell, of course.

For now I’m anxious to get back to running, continue to monitor my appetite and cravings, and integrate some long-term changes into my routine.  Check back with me in a few months to see how I’m doing

Have you ever tried a cleanse? What was your experience?

View the original article here

Raw carrot cake POWERBALLS! (guest post)

Hi everyone!

My name is Kasey & I blog over at Powercakes about healthy eating, gluten free recipes, fitness, & my day to day life!

I am so excited to be guest posting on Carla’s blog.

She is one of the first blogs I ever started reading & she motivates me every day to follow my dream.

I am currently starting my own business with some products launching this year – super excited! I can’t believe it’s only been about 2 years since I started blogging. It has truly changed my life for the better.

I have to say, over the last 10 years I have struggled with digestive issues that have led me to cutting out gluten, some dairy, & other foods that were causing some skin irritants. Figuring out the best options for my digestion has been a long road.

Recently I have reduced animal protein consumption and I have never felt better. My energy is way up, my digestion is on point, & most of my TMI symptoms are no longer an issue.

I’ve learned to embrace the whole plant based foods such as fruits, veggies, legumes, healthy fats, clean carbohydrates, & many super foods!

I truly believe in my motto “Be True To You” because everyone is so different. Not one person’s digestive system is alike. Instead of judging others based on food choices, I love to embrace the difference and become inspired by their choices!

Today I am sharing a Raw recipe with you that is one of my favorites snack any time of the day and can be enjoyed by all. It’s raw Carrot Cake Power Balls with a simply date syrup!

Ingredients:

1 cup Soaked Dates Soak dates in about 2 cups of water over night in the fridge & then removed pits.1/4 Cup Unsweetened Coconut Flakes3 Peeled Carrot Sticks (chopped)1/2 Cup Soaked Nuts I used Brazil Nuts but any soaked nut would work. (Soak overnight in a covered container in the fridge with enough water to cover all nuts in the fridge. Nuts are easier to digest when you soak them & they blend easier for the recipe.)2 tsp of Cinnamon1 tsp pure vanilla extract1 tsp Nutmeg½ tsp Ginger½ tsp Cloves

Blend all ingredients in a food processer until combined If the raw dough is too dry, add a splash of water or syrup (recipe below) from your Soaked Dates until the dough sticks together.

Form your sticky dough into POWERBALLS with your hands. Roll the balls into some more coconut & let chill in the fridge for at least 30 minutes. Store in the fridge for a delicious snack any time!

Extra Bonus? The liquid left over from your soaked dates can also be used as a simple syrup!

Soaked Date Simple Syrup:

Soak 1 cup of dates in about 2-2.5 cups of water. Once you drain the dates, you’re left with a simple syrup! This is a great natural sweetener for drinks or other recipes! If you need more liquid in the recipe, you can add back in some of this syrup recipe to make it stick together more.
ENJOY!

You can also find me on Instagram, Facebook, Twitter, Pinterest, and on my POWERCAKES blog.

View the original article here

How to brew KOMBUCHA (guest post).

Well Hello. I have to say, I am excited to write a guest post about Kombucha for Carla today. You know what that means, right? I’ve finally been termed a “booch mamma!” That, my friends, is name I will do my best to hold high!

So let’s get back to real purpose of this post, KOMBUCHA! Kombucha has been a HUGE life saver in my life and for so many reasons, and needless to say, I am passionate about it! So I thought I’d share some of the ABC’s of Kombucha and how to brew it. Stick with me here, k?

A. What is it? – fermented tea, an ancient elixir consumed for thousands of years by civilizations all over the planet.

B. What are its benefits? – Kombucha Kamp has a great article on the benefits of Kombucha. Here are just a few that I have noticed in my own consumption.

i. *Probiotics – healthy bacteria
*Alkalinize the body – balances internal pH
*Detoxify the liver – happy liver = happy mood
*Increase metabolism – rev your internal engine
*Improve digestion – keep your system moving
*Alleviate constipation
*Boost energy – helps with chronic fatigue
*Relieve headaches & migraines
*Reduce kidney stones
*High in antioxidants – destroy free-radicals that cause cancer
*High in polyphenols
*Heal excema – can be applied topically to soften the skin
*Lower glucose levels – prevents spiking from eating

b. Want more? Check out the studies and testimonials HERE!

C. How? – It is recommended that you should start drinking 4-8oz of Kombucha on an empty stomach 2x a day followed by plenty of water to clear out all the toxins. Once your body has adjusted to it (over an extended period of time), you can increase your intake.

Okay, now that you have an overwhelming amount of information. Let me tell you a little bit of how I use it and why.

You see, for years I had been struggling with a lot of digestive issues from a parasite and a gluten intolerance. I turned to kombucha for gut healing (along with other natural supplements). I had been drinking it on occasion before, but this time I decided to use it for more of healing reasons.

It was also about that time that I decided to start making my own batches. I spoke with Hannah over at KombuchaKamp.com a lot and she guided me through the process. After a few weeks, I had my own scoby and was ready to brew!

Here’s my BREWING tutorial. I have gathered this from lots of other websites and tweaked it to make my own flavoring. I’ll type out the instructions below as well. Let me know if you brew!

You can easily buy a starter kit online or even buy a scoby from craigslist. Just make sure they are not moldy or damaged when you buy them. Once you have a mother scoby, you are ready to brew.

KOMBUCHA – Here’s How:
1.Wash all utensils with hot sudsy water and rinse well.

2. Boil three quarts of purified water.

3. Add 1 cup white sugar to water when a rolling boil is reached. Boil water and sugar for five minutes.

4. Turn off heat and add 4-5 tea bags of black and/or green tea. (Must have caffeine in tea which the scoby feeds on).

5. Steep about 30 minutes and remove tea leaves or bags and let tea cool (it doesn’t hurt to steep the tea longer). Cooling is about 3 to 5 hours from time you turn stove off.

6. Pour cooled tea into gallon size glass container.

7. Add your Kombucha culture placing it so that the smooth shiny surface lies up. Add fermented Kombucha Tea from a previous batch.

8. Place a cloth over the top of the jar and secure with a rubber band. This keeps dust, mold, spores and vinegar flies out of the fermenting tea.

9. Allow to sit undisturbed in a well ventilated and darkened place away from direct sunlight (temp. 65-90 degrees F.) for 6 – 15 days. I keep mine in a closet.

10. To make sure the tea is ready to harvest; pour off a couple of ounces for a taste test. I usually test it by sticking a plastic straw in and sipping a little bit.

11. Taste Test: A taste test on a batch of Kombucha Tea may taste like this: 4-6 Days – Too sweet, not all sugar converted. 7-9 Days – Tastes like sparkling apple cider. 10+ Days – Vinegar taste becoming prominent.

12. When the tea is brewed to your taste, pour the tea into glass bottles and cap then place in the refrigerator. This can now be second fermented with fresh juices, or pieces of crushed fruit, or crystallized ginger. Store bought juices are pasteurized and may effect healing quality of finished kombucha product, so I’d stick with 100% fresh juice. Sometimes I use sparkling water too.

13. Make sure to leave enough starter tea from your last batch (about 1/2 cup) to make another batch of tea. Repeat directions and add this to your starter and culture to start the process again.

**Note: the cultures my float on the surface or sometimes it sinks to the bottom. Either way is fine.

To this day I still think of it as my healing tonic. I drink 16-20 ounces a day. Yes, this seems like a lot but my body is used to and can handle a higher dosage.

My Newbie Tips:

· It definitely takes an acquired taste, so be open minded. · If you would rather buy Kombucha to try out first, look for fruity flavors. These have added natural juices to them, like GT’s cranberry, passionberry, or strawberry. It will help you get used to the taste. Even though I’ve ALWAYS loved the taste. I am weird like that though. J· Drink 4onces at a time to begin. Maybe just try a little mid morning or afternoon. Sometime during the day where you usually need a little boost.· Give it time! Drink slowly and allow its natural detox benefits to nourish your body. Try it for a week before knockin’ it!· And finally, BE GENTLE! Kombucha needs care. It is carbonated do not shake the bottle and open slowly. I’ve had some dangerous explosions, and as much as I like Kombucha, my clothes do not.

Alright, I’m off to go finish my last bottle. Better brew again tomorrow! Feel free to email me with any questions. And thank you Carla for letting me blab away about scobys and smelly tea.

Other resources: Kombucha Kamp and You Grow Girl.

Cheers,

LC

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NO APOLOGIES running! (guest post)

MizFit note: I LOVED THIS BOOK.

Tennyson said that in spring, a young man’s fancy turns to love, and this may be true for men, but for most women I know, in spring, our thoughts turn to exercise.

After the pale, sluggish winter retreats, our pale, sluggish thighs emerge, and something must be done about them before beach season arrives in force. Since nobody really wants to eat less, all that’s left to do is exercise, so we can lose 35 pounds and keep it off, like Carla did.
But when you look like Carla, it’s much easier to go outside and run around scantily clad. It’s tougher for those of us who look more like the Stay Puft Marshmallow Man.

I applaud and embrace Carla’s motto — Unapologetically Myself – but some days it takes a Woman of Steel to go forth and exercise in public when there’s no visible steel in you, just Upper Arms of Jelly.

“How long does it take before the embarrassment of running goes away?” someone recently asked me. I think she was hoping I would say “one week, four hours” or “the minute you get past your mailbox.”

I wish I could have.

But the truth is, I’ve been running for more than 25 years, am pretty damned good at it, and yet there still are days that I’m embarrassed. Usually, these are days in which I make the enormous, soul-slaying mistake of LOOKING IN A MIRROR.

This is pretty much always a bad idea. Because most American women, no matter what size they are, think they are fat.

I wrote a book about being a fat runner, and every time I give a talk on the subject, some beautiful lissome creature will come up to me afterwards, and whisper to me, “I’m a size 4, but I feel so fat.”

Fat is a state of mind, not a number on scale.

When I first started running, I weighed around 180 pounds, and felt thick and slow and walrusy. But I stuck with it, and after a while, I lost about 30 pounds and felt thin.

Then I got pregnant, not once but four times, and in my last pregnancy, I topped 220 pounds. Losing 40 pounds was arduous with three kids and a newborn, but when I got to 180, let me tell you, I felt THIN.

See?

The deception can work both ways. Personally, I think reality is highly overrated, particularly when it keeps me from experiencing the joy of endorphins.

Knowing that regardless what the reality is – that I can have a “walrus day” even if I lose 50 pounds and am solidly gazelle — I’ve come up with a strategy for combating my walrus days. Mine involves sunglasses, a baseball cap, and a pair of fingerless bicycling gloves.

The sunglasses and the baseball cap, of course, are classic disguises. So what if you look fat? Nobody will know who you are!

The bicycle gloves? Hell if I know. But they make me feel powerful and tough.

Everyone has something that makes them feel powerful and tough. Or at least they should. A tattoo, a wicked-bad pedicure, a toe ring, a nose ring … whatever… just something that screams Unapologetically Myself, in those times that, for whatever reason, you yourself can’t.

Put that thing on, and out the door you go.

Am I really a tough, warrior athlete when I’m strutting down the street with my pale, slow thighs rubbing together like a couple of lovesick Honeybaked hams? Nah, it’s just marshmallowy ol’ me, baffling passers-by with my bicycle gloves, and quite possibly looking rather silly. But sometimes the feeling matters more than reality, and in the end, I win.

I get the endorphins.

I get outside.

Reality is highly overrated.

The FABULOUS Jennifer Graham is the author of Honey, Do You Need a Ride? Confessions of a Fat Runner, published by Breakaway Books. Follow her on Twitter, on Facebook, or check her out her running blog.

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A Different Kind of Makeover (guest post)

I’ve been watching Carla for years.

She was one of my first 5 friends on Twitter.. true. She inspired me to get my (big, incredibly painful Isis tattoo) after she did the Dr. Seuss sleeve. She clearly has a higher pain tolerance than I do. Like all of you, I love her warmth, her commitment, her real-live way of making it work on her own terms.

Here’s something you might consider, I hope it adds to your becoming more yourself, in all of the best ways.

One of the commonalities I’ve seen in women that make the big changes in their lives has been particularly interesting to me lately. But it really shouldn’t be…Once I named it for myself, it seemed obvious, but prior to that it hadn’t been as clear.

The women who contact me often hire me quickly. There is a certain kind of readiness. Sometimes it comes from a sense of “I have to do something” or a point of pain that gets their attention.

And sometimes it’s some of that mixed with something else. The something else is they begin to catch a whiff of who they are becoming. They sense who they could be in a stronger way than ever before.

The vision is bigger than the fear..and the excuses that come with fear.

Letting go of old patterns that create barriers to what your heart desires, on one level seems like it “should” be fairly simple (obviously we know it isn’t). If you’re unhappy, if you aren’t getting the things that you want and have a sense of what’s in the way it makes sense to drop those behaviors and find other ways to do things.

And yet it’s typically more complex than that. In our minds anyways. Which is where most of the push and pull takes place. What we believe we can or can’t tolerate.. how much discomfort there will be and whether we believe we are worthy of the challenge, fears of how big shifts in behaviors and choices may shake things up.

And it’s true.. there are shake ups when you get clear on who you are and begin to leave the rest behind. People around you may not love you for changing things up. But that’s a very big other topic. And if you’re in the midst of a breakthrough, you’re going to have to keep all of your focus on what you want most for you right now. Seriously.

But it’s also in our minds that it all unfolds, almost like magic when certain things are in place. And the big something I’ve noticed lately is when a woman, a woman really no different than you in any particular way, gets a whiff of a real vision for herself, what felt like obstacles are no longer a big deal.

Whether it’s changing your level of fitness, your weight, how you feed your beautiful body, or who you include in your inner-circle..the truth is that once you find the clarity of a new identity (what I call your Divine Identity), when it clicks in as something you finally see and feel for yourself.. the actions become inspired and not especially arduous.

The big deal is breaking through the heaviness of the identity you’ve been dragging around. The one you’re really attached to. The one you can’t quite believe isn’t wholly and completely “you”.

It’s hard to modify that one. The breakthrough comes as more of a “swap”. Just as you no longer wear the outfits (do you?!) that you wore in junior high because you’ve outgrown them. You found a new “look” for yourself..it’s a bit like that.

Here’s how you know what that identity, the one you’re stuck to might be. Over the course of a couple of days, listen closely to a very particular way that you’re defining yourself. Specifically what follows the words “I Am” in your daily language? You may be rolling your eyes right about now, even tempted to stop reading this (I am a bit long-winded in most posts, but hang in..).

You’ll get a very clear, if not particularly inspired, sense of the exact shape and size of your current self-identity. It may sound something like “I am so out of shape”, “I am so out of control with eating this week”, ” I am never going to get into those jeans”, “I am always like this”… You get a sense of what I’m saying. I didn’t say this was a fun exercise. But knowing where you are helps you know what you want to create.

The reason you’re reading this blog and others like it is to catch the energy of another kind of belief..

A different vision, other potential ideas that you’re putting in your back pocket. “for later”. But real change comes in present-time, in you making the decision to shine in the world.

This is an identity makeover…

Just the parts weighing you down (yes, pun intended.. those beliefs are energetic ‘weight’). The parts that support you, that bring you love and connection and wellness and confidence.. hold on to those.

In my 25 years of helping women with eating and weight related issues, the biggest shifts occur when women change their identity. In the present.. not in the “Someday when I …” way.

It happens on a dime when your vision gets crystal-clear and you’re holding it and can feel it in a visceral way, it becomes a beacon calling you forward-even if what you see in the mirror is not yet matching up. You live a new presence, new beliefs, walk in a new energy and it shows before you lose an ounce. You feel it course through you, and can’t help but begin to take small actions.

It’s a makeover that lights you up from the inside and informs every choice you make from the moment you fully connect with it. It’s yours, and your Intuitive Body knows exactly how to guide you.

It’s a gorgeous beautiful thing to witness, and to live. I want that for you.

With love from my heart to yours…

Lisa Claudia Briggs, MSW is an Intuitive Psychotherapist, Mentor, and Author of “Recovering Beauty”. She is the creator of IntuitiveBody.com and has been mentoring women around the world for 25 years.

For more blogposts and your free copy of “The Energy of Weight Loss: 7 Essential Secrets” go to Intuitivebody.com

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Healthy, good for you, fudge bites?! (guest post)

This is a by-request guest post. And not from me. From the seven year old. The seven year old who’s sick of the snacks her mama be proffering.
Please to enjoy. I know she will…

Hello MizFit readers! It is the purelytwins again!

Are you looking for:

healthy treatskid-friendlysimple to make

Can you really have all three things?

YES you can! And today we are sharing some recipes that will help you make quick, fun, and nutritious treats that your kids will love. You can even make them together! A great way to inspire kids to learn more about food and create new memories in the kitchen.

Everyone loves chocolate, ever have it with pumpkin fudge?

Now this chocolate pecan truffles recipe not only taste great but fun to make!

Perfect warm weather treat – no bake peach pecan cookies.

The key to kid-friendly recipes is playing around with shapes and textures. Let them mix, blend, and taste along the way.

Need more tasty recipes that are free of wheat, gluten, dairy, soy, and eggs?

Raw good for you cookie dough anyone?

How about chocolate date macaroons?

Click here to get these two amazing recipes and more!

Our Purely Classic cookbook is filled with many more kid-friendly recipes that are allergy friendly. You can purchase our cookbook right off our blog here.

Thank you and happy un-baking

Lori and Michelle

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Yoga for the Head+Heart (guest post).

I’m so honored to be sharing with you my passion and heart for yoga.

I had the delightful pleasure of meeting MizFit on the yoga mat at our yoga photobooth at the Fitbloggin Conference several months back.

If you’ve never done yoga, I’m going to let you in on a little secret. Normally, you have to show up on the mat a few several classes, get into downward dog a few dozen times, and relax deeply into Savasana before you really start getting it. Getting that yoga is more than just exercise. Here’s the secret: a really good yoga practice does more for your head+heart than it did for your bones+muscles.

Granted, most people, myself included, were initially attracted to yoga for the physical and health benefits. In a classic over-achiever fashion, I was attempting to run multiple marathons last year & thought I’d take up yoga to avoid getting injured with all those miles. Extended stretching would keep me loose & limber, core strength and muscle toning would help with my endurance, and my klutzy self could use more coordination and balance in my life in general.

Do me good in my head & do me good in my heart. Class after class, I’d show up on the mat. Stretching further, bending more each week. But also, softening, calming, releasing, shifting, and loving.

Each pigeon required me to release- both my muscles and my expectations of my body. Each triangle invited me let go of perfect and accept where my arms & hips shifted that day. Every camel pose taught me to bend over backward, literally & figuratively, for myself, which can only be done with an open heart. Each warrior I challenged me to look in the mirror and see a powerful, beautiful body at my beck and call 24 hours a day.

Put simply, each and every pose was an invitation to physical posture that held doors open wide for head+heart lessons. Leading me through practice was the gentle voice & calming guide: Listen to your body, let go of your expectations, be kind yourself today, breath deeply into wherever your body is calling for air, rest when you feel the need, make this your practice, it doesn’t matter what anybody else is doing, what pose is your body yearning to do, find your own rhythm, and so many other soul nourishing nuggets in each class.

Beginning to practice regularly opened the door for me to value self-love, self-care, body-love, gratitude, peace, and emotional well-being just as much as I valued my physical well-being. I still go to yoga to get my stretch on and see how well I can balance in tree pose, but I deeply desire the way it keeps my monkey mind on track and my heart softened to myself and the world around me. If you’ve never tried yoga or been to a yoga class that was soul nourishing, I encourage you to give it a try a few more times, find the studio & instructor that are right for you & simply show up on the mat, without expectations, and with an open heart.

Amanda is the spiritual gardener at Grow Soul Beautiful, a daily blog that blends yoga, photography, and soul nourishment to encourage women to embrace their beautiful inside and out. Our mission is to feature a variety of ways that readers can enrich their lives through self-love, creative endeavors, and listening to the gentle whispers of their hearts.

The Beauty of Yoga is that it’s a great way to connect mind+body, and the Beauty of Photography is that it’s an easily accessible creative outlet for everybody. To help you Grow Soul Beautiful, we feature an incredible mix of “light workers” who are offering e-courses, workshops, retreats, books, and more to nurture your spirit and nourish your soul.

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The ONE Thing You Must Have to Live the Life You Want (guest post).

Ive known Brett for years.  Ive stalked her successes enjoyed watching her succeed & reading her book.  BookS.  She’s got a new one out. Ive already gots a copy…

SO thrilled to be providing a guest post on Mizfit. Carla, as all of you know, is such an inspiration and I hold her in the highest of regards.

It has been such an honor to get to know her over the last few years, to have her in my circle, and most recently, to have her fabulous endorsement of my newest book – A Whole New You: Six Steps to Ignite Change for Your Best Life. And so, by way of association, that means I’m honored to have all of YOU reading this post.

Almost everyone I know wants to change something about themselves or their life, but so many of us struggle to actually do it. And so, I wrote A Whole New You to help inspire others to take the leap and create the life they want. Call it personal transformation, reinvention, or just plain old, change, I believe in it. I’ve morphed myself numerous times over the years, trying to become better in one area or another.

My passion for personal transformation started when I was 18. For as long as I can remember, I was the child picked last in gym class. As a result, anything sports- or exercise-oriented became synonymous with embarrassment. Unfortunately, this daily humiliation over a decade of time had a huge impact on my self-confidence and self-esteem. Not good.

When I got to college, however, I went through a series of events that made me realize I was tired of the way I was perceived in junior and senior high schools, and desperately wanted to change my image. I wanted to feel and look fit and strong. It was then that I started exercising regularly and eating well. In very little time, I felt empowered and confident, and I started to shed some of the hang-ups I hauled around for years.

My success relied on several factors, including my ability to let go of the negativity of the past, to make a commitment to something new, and to stick with it for the longer term. Yet, the most important factor to my success was simply that I wanted to change…that I was passionate about making my life different.

In A Whole New You, I discuss how change and transformation require some very basic principles, with the first and foremost being that you must WANT to make the change:

“Discontent + PASSION Drive Change”

It is a burning desire and a fire within that will carry you through the challenges that come with attempting change. Change is never easy, and if you don’t wholeheartedly want it, it just isn’t going to happen.

Now that the New Year has begun, many of us have resolved to change something. If you are one of these people, I want you to ask yourself one very simple question:

“How much do I want to make this change?”

Maybe you have considered losing weight. Maybe you’ve considered a job change. Or, maybe you feel it is time to quit smoking. Whatever it is, do you really want it? Can you feel a burning desire for it? If so, you are setting yourself up for success. If not, it might be time to reevaluate your decision.

Changing for other people, or because we feel we have to or should is never a successful way to begin any transformation.

Think about what YOU want.

Think about what is going to make YOU happy.

Shut out external voices telling you all of the “shoulds” and “have tos,” or worse, the “can’ts” and “don’ts.”

Only you know what is best for you and only you know what you are capable of.

Believe in yourself and be who YOU want to be and transform to build the life YOU want.

What are you waiting for?

If you have any questions, feel free to reach out at any time…you can find me on my own site at SheerBalance.com, on Facebook and via Twitter/brettblumenthal. I hope to connect with you!

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Isometrics: Get in Shape without Moving a Muscle (guest post)

Isometrics are a method of training where you squeeze your muscles without moving.

Think about pushing against a wall, or holding a plank. There is no movement, but your muscles are definitely working.

There are 2 types of isometrics:

Yielding isometrics.Overcoming isometrics.

In yielding isometrics you’re trying to prevent motion. Think about a plank or a wall sit (remember that exercise your 8th grade gym teacher made you do?). You’re trying not to move.

In overcoming isometrics, you’re trying to cause motion. Think about pushing against a wall.

The Benefits of Isometrics

Isometrics have a number of advantages:

They don’t require any equipment. How’s that for not having any excuse not to exercise?They don’t require much time.They don’t cause muscle soreness to nearly the same extent as “regular” exercise. Muscle soreness is caused primarily by lowering weights. For example, when you’re doing curls, it’s on the way down where most of the muscle “damage” occurs. Since with isometrics, there is no movement, the muscle damage is minimal. It may feel uncomfortable while you’re doing it, but very little soreness comes of it.You can get very strong very fast. Because there is such intense focus on a very specific point, strength improves very quickly… but it also plateaus quickly (usually in 3-8 weeks).

The Drawbacks of Isometrics

It’s tough to maintain your motivation. With “normal” exercises, you can quantify the amount of weight you used. So at least part of the motivation that comes from lifting weights is getting stronger. You know you get stronger when you can lift heavier weights.Isometrics only make you stronger at the position that you hold. So imagine holding a biceps curl with your elbows bent at 90 degrees. The strength that you gain will only carry over 15 degrees to each direction. So you have to use isometrics in several different positions.Isometrics don’t produce the same metabolism-boosting effect as “regular” exercise. To a great extent, the reason that metabolism is elevated after “regular” exercise is because the muscles are “damaged”, and the body requires a lot of energy (calories) to repair that damage. Since there is less muscle damage, the metabolism doesn’t speed up as much.

As you can see, isometrics have both benefits and drawbacks. So are they good or bad?

As I’m very fond of telling my clients, “there is no good or bad. There is only correct application.”

So what’s the correct application for isometrics? Here are just a few ways to use them:

How to Use Isometrics

If your goal is fat loss:

When it comes to fat loss, “regular” exercise, through a full range of motion is best. But in those cases when you simply don’t have time or don’t have equipment, isometrics are a handy substitute.

If you’re trying to lose body fat, use exercises that work several muscles at the same time, and hold each position for 40-70 seconds. Repeat it for 3-4 sets.

This will be a very simple 12-15 minute workout.

If your goal is strengthening:

Figure out which movement you want to strengthen. Now, figure out where the hardest part of the movement is for you. Let’s use the squat as an example. For some people, the hardest part of a squat is the first couple of inches from the very bottom. For other people, it’s just 4-6 inches shy of full extension.

Let’s say that you’re one of those people for whom the weakest part is 4 inches from full extension. What you would do is you would simply hold that position for 8-12 sets of 4-6 seconds. In a matter of 2-4 weeks, that will no longer be a weak spot for you.

So What Are Some Exercises You Can Do?

For your upper body:

Static pushups (works the chest, front of the shoulder and back of the arm). Get down to 1 inch off the ground and hold.

Static lat pulldowns (works the biceps and the sides of the back). Pull the bar down to about 90 degrees and hold.

Lateral raises. Raise the dumbbells until they are parallel with the floor and hold.

For the lower body:

Wall sits. Put your back against the wall, and lower your body until your knees are at 90 degrees. Hold until you cry.

Static split squats. These are a favourite (yep, the Canadian way to spell it. Eh) of mine because they build strength and flexibility together. Stand with a chair or bench behind you. Put one leg on the chair, and then squat. Hold the bottom position.

That’s it!

There you have it! Hopefully this gives you an idea of how to add isometrics to your training arsenal when it’s necessary.

If you have any questions, please post them below, and I’ll be sure to answer.
Igor was selected as one of the top 5 personal trainer in Toronto by the Metro News newspaper. He is the author of a book called “Unlimited Progress: How You Can Unlock Your Body’s Potential.” He is a self-described information junkie, and loves to study and educate himself on all aspects of fitness and nutrition.

Edited to say: Want some Miz on yer friday? Im over at (my.fave.) Guiliana Rancic‘s FabFitFun today talking about GETTING FIT and *staying* fit for the rest of your life…

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MAKE the time (guest post)

It is a time-honoured tradition, a corker, a classic excuse: “I don’t have the time”

It doesn’t even have to apply to exercise (but it often does).

For a large portion of my life I have viewed this as a perfectly legitimate excuse……that was until last week.

Let me set the scene, I was talking to a friend about doing a 70.3 triathlon and the training involved, when I asked if he had the time – to which he said, “if I don’t have the time, I will make the time”.

Make the time. It is so simple, but is something that many are hesitant to do. As Eric Thomas said in his inspirational speech: “some of you want to sleep more than you want to be successful”.  I find this idea of ‘making time’ to be incredibly poignant, and something that is very applicable to fitness.

Again, success does not necessarily have to be winning a race, or making a million, it is anything that you want to do. It just takes a little bit of commitment.

I love playing sport and exercising, I find it very enjoyable – and I know I am not alone in this. People do want to get fit.

So if you are one of these aspiring individuals, make a commitment to yourself and make it happen. No excuses.

Apply this to running or going to the gym in the evening.

“I don’t have the time”.

B*llocks.

How many of us get home from work stressed, feeling lethargic and sit on the sofa for an hour before cooking? I know I used to.

If you are committed to exercising you will get home, you will drop off your bags, change and get out the front door within 5 minutes.

45 minutes later you can get back, have a shower and start cooking at the same time you would have if you had sat on the sofa.

Who feels better at 8pm when they are cooking– the person that watched mindless crap on TV or the person with invigorating endorphins flowing through their body after exercise?

Its the same for those who get up an hour earlier to start their day with a gym session, run or swim. They are the ones who for some reason are happy/smug on the tube in the morning. They haven’t made excuses.

They have made the time and are reaping the benefits.

People also complain about the amount of time it takes to do a workout.

Again, this is not necessarily true.

So again, no excuses. If you don’t know how to be time efficient then get reading and researching!

The funny thing is that hard work seems like such a chore before you do it.

But if you just get on with it and don’t waste time, you will feel that much better. Productivity is key – there are seconds, minutes and even hours to be saved throughout your day.

Don’t faff.

This time adds up and allows you to do whatever it is you have chosen to do. Nike has been trying to tell the masses this secret for years….Just Do It.

The musings and ramblings of Dan Millington, natural fitness, outdoors enthusiast and blogger can be found at GO CAVEMAN!

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Yes I CAN CAN CAN! (guest post)

I was seriously excited when MizFit asked if I was interested in guest posting – even more so when she offered complete carte blanche in relation to the topic.

I was also, however, a tad nervous as I know Miz’s audience includes a lot of readers who are already fit and healthy and wondered what a chubby Aussie only halfway through her health and fitness (and weight loss) journey could have to offer.

After much rumination (well… I thought about it for a day or two) I decided to share an experience I had a few years ago when I enrolled in a dance class with a difference.

My main motivation at the time was to add some excitement to my week which (was then) mostly about work. A weeknight dance class seemed the perfect option: it would break-up my working week and be more about fun and frivolity than ‘exercise’.

As someone who doesn’t much like their body, I decided I should also do something to help me feel more sensual and ‘in tune’ with my body. I recalled doing a belly dancing class years before and the buxom instructor did make us all feel like sexually attractive and desirable women (I must admit though, that this was at a health retreat and we were alcohol, sugar, caffeine deprived!).

I did however, want something a bit more energetic / high impact than bellydancing and when I described what I wanted “something kinda like lap dancing, but without the laps,” a friend suggested that burlesque was the way to go.

The dance school’s website described burlesque as “Showgirl fused with some Moulin Rouge sassy!” My mind started to boggle as I imagined it: fishnets and garters, can-canning across the stage, or perhaps Nicole Kidman Moulin Rouge style – a sequined me on a swing, floating above the masses.

Despite all of this, I sent off my money and enrolled in the 10-week course before sanity or apathy could prevail.

I arrived late and stressed to the first lesson, having left work late and gotten lost en-route, only to be confronted by a swarm of 20yr-old skinny, bizarrely dressed women.

I was clad for exercise – leggings and big Nike t-shirt (and with sturdy sports bra for the high impact exercise ahead) so I stood out amongst the leopard print skimpy tops, tulle skirts and ‘shorts-over-ripped-stockings’ look.

And, as I was also only one or two present unadorned with tattoos, I felt bare. I was already regretting my decision. Amidst this group of sex-kittens (a-la Dita Von Teese), I felt positively frumpy and middle-aged. Of the 15 others, there was one other ‘older’ woman. Needless to say, we were a strange group and I often wondered what others visiting the dance studio, thought of us when they saw us en-masse.

Our instructor, Rose* (a burlesque dancer herself and I suspect, not her real name…), had a seam tattooed down the back of her legs and a long black ponytail falling from high on her head, perfect for flicking about when the need dictated.

Rose started the first lesson with the good news – that we would be learning a routine to (…wait for it), perform at the end of term concert. (‘Be still my beating heart’, I thought and decided that I will be ‘sick’ or indisposed in some way.)

Nevertheless, we eventually kicked off. The first lesson set the scene for those following. We began and finished with lengthy stretching sessions – though less for preventing injury and more for… well I am actually not sure, but increasing flexibility I guess.

Many of the stretches were the kind that went out of fashion in the 80s, or maybe even the 70s – lots of helicopter arms swiveling to touch our toes. We were also required to do the splits, or as close to them as possible. I should have been sensible like the older woman, who did her own alternative stretches rather than Rose’s as I often found myself aching in the days following our class, from overstretching as much as anything. (It may, however, interest my myriad of dedicated fans – ahem, I mean, readers – to know that I can actually do the splits front-ways but not sideways… just for future reference!)

We did however, manage to fit in about 15-20mins of our routine each week. At this point I should point out that Rose was actually more of a performer than a teacher. We students and burlesque-novices regularly found ourselves looking at each other in confusion over which foot to start stepping on, as the guileless Rose changed her mind each time.

Nonetheless, she was brimming with enthusiasm and poise (if not coordination) as she put us through our ‘burlesque paces’.

The movements of burlesque are fairly simple. Lots of hip flicks and circles, shimmies and body rolls, with a few supposedly-sexy walks thrown in. (On that note and for future reference again – unlike one’s normal walk, a ‘stripper’ or ‘burlesque’ walk involves planting the toe first and crossing the legs as you walk.)

In no way however, was my sports bra tested throughout the 10 weeks. Our energy was focused on swivels and shakes, not jumping around energetically. Even our can-can involved low, slow (supposedly sensual) kicks.

Any self-consciousness I felt disappeared as we disparate souls giggled and strutted our way through the routine we learnt over the 10-week course.

Only 7 or 8 regulars attended most of the lessons and I would often find myself looking around, wondering what each was expecting to get out of the class.

The term eventually finished (I – sadly – was unable to perform in the concert) and we ‘graduates’ were able move to level 2. I, however, decided to give it a miss and try something different.

Unfortunately I didn’t come away from the course feeling more sensual, but you’ll be relieved to know I can bust out the burlesque moves if ever the opportunity arrives.

* Name changed to protect the innocent

Deborah describes herself as an aspiring health and fitness blogger (and mostly-unsuccessful weight loss blogger) from Queensland Australia and blogs at Diet Schmiet.  She’s a fave of mine for myriad reasons and some day I plan to hunt her down & make her teach me to dance sexy.

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Mind over Numbers for Weight Loss (guest post)

Calories In < Calories Out = Weight loss. 

The formula seems simple enough and so for anyone who has undertaken a weight loss journey it starts here. We are ready to finally take control of our food habits. I was no different and spent years tallying every morsel and tracking the number on the scale to prove I was doing it right…until I realized that I wasn’t in control of the food; it was controlling me.
I started to read MizFit and she kept talking about “Intuitive Eating”.

I dug for more information, hoping for a plan, more answers, more tools…but that is the blessing and curse of intuitive eating. It’s so simple that we all know how to do it, we just don’t.

It felt unnatural to let go of the numbers which had created a safety blanket for me. But I was spending far too much time worrying about food and very little time enjoying food, so something needed to shift. The first step in my new journey was to focus on eating 7-9 servings of fruits and vegetables every day. I didn’t care how I got them, but that small switch helped me to start thinking of food in positive terms.

I kept calorie counting mind you because it was too scary to let that go. Until I had another moment where I realized the numbers were working against me. If it was 8PM and my little journal showed that I “had calories left” it wouldn’t matter if I was hungry or not, the ice cream came out, the cookies were demolished.  I could feel ok about staying within my numbers, but my body wasn’t benefiting and I was kind of confused…what caused me to suddenly start eating when I didn’t even want food?

RETURNING TO MEALS
A friend and sports dietician reviewed my food logs as I started ramping up the miles for the New York City Marathon. Her first request was that I stop snacking and start eating. I couldn’t figure out what she meant! Didn’t all the research say my grazing patterns were a good thing?  Maybe. But not if I wanted to learn to listen to my actual hunger and to get my nutrients in a more balanced fashion (important because a lack of nutrients can make you feel hungry).

Just days after switching from all day grazing to eating meals, it became very clear that my cookie habit wasn’t about hunger or even cravings, but simply because the calories said I could. I’m actually eating less now that I have let go of the calorie concern because when I am hungry I can honor that feeling with a full plate of food! Science has also shown that when you ask people what they last ate, they will remember the meal they sat down for and not all the nibbling in between.

Healthy eating is a journey and I know I’ll continue to evolve, but I am really grateful for people like MizFit who continue to show us that no diet book knows us better than our own body.

HOLIDAY EATING
The holiday season can be one of the toughest times to maintain a healthy relationship with food. But it is possible by listening to your body and focusing on eating as many fruits/veggies as you can each day! By removing the calorie counting and guilt, it becomes easier to enjoy a slice of pie and then return to normal eating. For more tips, support and motivation to ensure this your healthiest holiday season yet, check out the 5th Annual Holiday Bootie Buster Challenge hosted by RunToTheFinish.

Amanda is a seven time marathoner and author of RunToTheFinish. Through her weight loss and fitness journey she shows that being healthy is about how you fuel your body, how you feel about your body and how you choose to live every day.

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