5 reasons to jump rope.

Hello fellow Mizfit fans!

My name is Lindsay and I’m a Registered Dietitian who blogs over at The Lean Green Bean.

I’m so excited to be making an appearance over here today to chat about one of my favorite activities- jumping rope!

(MizFit note: I begged her to come. I love me some Lean Green Bean.)

I used to think jump ropes were nothing more than a childhood throwback….a tool used by gym teachers and parents to help children burn of some of that excess energy they always seem to have. Over the past couple of years I’ve rediscovered my love of jumping rope and I think you should too!

It’s a simple activity that burns a lot of calories. There’s no way around it. Jumping rope with get your heart pumping and your blood flowing!It’s inexpensive and can be done almost anywhere. A basic jump rope shouldn’t cost more than $10. You can jump at home in your basement, at the gym or at the park while your kids are swinging. Hitting the road? Throw your rope in your suitcase and jump in your hotel room!It’s a full body workout. You might think of it as a leg workout, but jumping rope works the muscles in your shoulders and abs as well!It enhances your coordination, timing and rhythm.You could even use it as a tool to help kids work on their counting!It can fill the gaps. Try jumping rope in between weight lifting sets instead of just standing around or use it as an activity break if you sit a lot during the day.

Choose the right rope length. If you step on the rope and pull the handles up, they should come approximately to your armpitsFind a forgiving surface to jump on (ie not concrete if possible)- try a wood floor, gym mat, track, etc.Wear shoes. Jump ropes are kind of like a whip and it will hurt if you whip your bare feet.Ease into it! If you’re not used to jumping rope, you’ll probably feel it in your calves, even your shins, the next day. Start small and let your body get used to jumping rope. Remember that you don’t need to jump super high off the ground…just high enough to clear the rope! And spend some time with the foam roller on those calf muscles!

Try double unders! This means you have to spin the rope fast enough for it to go around your body two times for every one jump you take. You’ll have to jump higher than you do for single unders. It takes practice and coordination so don’t give up if you don’t get it right away. There are endless ways to jumprope! You can also try criss-crossing your arms while you jump, jumping on just one leg, spinning the rope backwards instead of forwards, running in place while spinning the rope instead of jumping…get creative!Try intervals: Jump rope for 30 seconds, rest for 30 seconds, repeat. As you get better, try jumping super fast for 30 seconds and then doing an easy recovery jump for 1 minute and repe

Most importantly, have fun!

Jumping rope is a simple, effective exercise that is great for your whole body, including your heart… so grab a rope and start jumping today!

Tags: Jump rope workout

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Three reasons why I advocate the family meal.

long before the family meal

I was born in the ’60s.

An era of family dinners, women mainly working inside the home, and jobs *really* being 9-5.

Life is strikingly different now.

we are strikingly different now

Many women work outside the home. Kids are crazy over-scheduled with after school & weekend activities. It’s rarely a reality to get home from an office by 6 pm (a post for a different day. that whole concept makes me sad).

If my mom-friends are any indication dinnertime has morphed into a period more of chaos than connection.

They lament the fact kids “have” to eat the evening meal in the car en route to practices.

Stories abound of one parent *consistently* eating dinner with the kids while the other is still working/stuck in a long commute home.

Screens are turned on so parents can multitask and/or catch up on work.

This approach to meal time isnt healthy for our families or our connection to partners/spouses.

ahh love. you take work.

Studies show toddlers acquire eating habits by watching us.  This study was conducted by ME in *my* home—but you get the idea.  We all know kids mimic what they see. A screen-free, mindfully eaten, conversation-filled meal together is one of the best teaching tools around. she learned this by watching me.

Studies show older children share at mealtime. Disclosure: Another study from my domicile, yet I believe it true.  Family meals offer teaching moments (Tornado knows being part of our family means helping prepare/clean up) AND provide opportunity for conversation games which give insights into a child’s day. High/low is a fave here & precisely what prompted this post. that was for ricing–but ok…

Studies show teens who experience family dinners are less likely to use alcohol/drugs. The data here isn’t clear why, but seems to indicate bonds created through family gathering encourage teens to be more open.  I’d guess it boils down to TIME.  The more TIME we spend with our kids–the more we’d *notice* if something seemed “off.”

Wait.

Did I say we never eat family dinners?

When I became a mom I quickly realized family dinners would never work for our early rising, late-at-office trio.

the late-worker in our group

As a result, I implemented the family breakfast.

While other families are sleeping or muddling through their mornings we make the time to gather.

We sit sans-screens, chat about the happenings of yesterday and share what we’re looking forward to that day.

For us this family meal time works perfectly.

We get the nighttime family meal benefits plus there’s no chance a surprise meeting/deadline will intrude on our time.

My favorite piece—and now I want to ask the husband and Tornado theirs—is how perfectly it launches my day.

I feel as though I matter.  I feel optimistic and content.  I feel *connected* to those most important to me.  All before my day truly begins.

And you?

What do you think?

Are you a believer in the family meal?

Tags: family meals, mindful eating, screens at dinner

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Why Hello Old Friend: 5 Reasons Why I’m Going Old School with my Food Journal.

See that notebook up there? That’s my latest food journal. Yup,  I’m back to good old paper and pencil and I’ll tell you why.

Actually, I’ll tell you 5 reasons why…

I needed a change. Over the years I have food journaled a plethora of ways: paper, spreadsheet, email, twitter, instagram. All work great but if I’m bored with the technique then I tend to start slipping. Sometimes simply changing my method re-energizes and motivates me.It works for my current situation. Each one of the methods I listed above was born out of necessity. When I taught at the community college emailing was perfect because I was always on a computer but  never MY computer. When I worked in an office, a spreadsheet was perfect as I was on the same computer all day. Twitter and Instragram are perfect when you’re on the go, but now they feel like overkill being home. When I’m with the kids, I’m home. When I’m working, I’m home. It’s super easy for me to have a paper and pencil on the counter ready to jot something down and pre-plan in the morning. Speaking of…Makes daily pre-planning easy. When I initially changed my diet and lost 70lbs I would take 5 minutes every morning to plan dinner, make my lunch and jot everything down all while eating breakfast. I found comfort in knowing what I would be eating later in the day. It took the guess work out of it and made it easy to stick to my own daily plan. You may notice dinner listed at the top above. Pre-planning daily has always worked for me. I want the accountability but not stress. If you haven’t noticed, I share a LOT online, and for a long time I posted food journals. More recently I’ve been using instagram, but publicly posting adds more pressure for me. Self-imposed but still very real. I know food journaling works, I like to do it, but I don’t want to worry about snapping the perfect photo or making a bowl of cereal look pretty. I still plan on snapping food photos because I’m a geek, but it won’t be my main form of journaling.I want to reach my goal and I KNOW this works. I know losing “the last 5 lbs” isn’t my most popular goal but that doesn’t change the fact I want to reach it. I refuse to do anything drastic or unhealthy to get there. My philosophy hasn’t changed since the day I started this blog: If I’m going to lose weight I have to do it on my terms, eating things I want to eat, exercising the way I want to exercise and enjoying every step of the journey. Food journaling was a huge part of my success. It’s a simple way for me to be accountable and, well, I know it works.

What’s your thoughts on the food journal? Do you keep one? How?

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Five reasons I still love me some Dr. Oz.

Oh people.  I love me some Dr. Oz,  but Ive been burned before.

Allow me to elaborate.

I used to HEART me some Dr. Phil.

Back in the day, when he was merely an occasional guest on the Oprah Show, I was completely smitten with that man.

Id Dr. Phil myself myriad times a day (“Whats the WORST that could happen?”)

Id find myself creating my own wacky Phil’isms (“You see, if a monkey cant read upside down then you should take that job or he might get himself a down pillow!”).

Basically I thought he was smart, stern, wise, and no nonsense.

UNTIL HE GOT HIS OWN SHOW.

And then, for me at least, he swiftly went the way of the Springer.

So you can see why I was sad & not excited when my healthy living boyfriend, Mehmet fave Dr. Oz got his own television show.

It seems Oprah has the golden touch—unless said ‘touch’ involves bestowing upon you a 60 minute TV time-slot.

That said, for me and for *now*, Dr. Oz has escaped the Oprah Curse & is still is somewhat of ‘balanced’ healthy living role-model.

Allow me to share exactly why.

His information is clear, concise & easily understood.  I recall seeing him asked once what one unhealthy food we should all completely avoid.  I was nervous & curious what he’d say. Being an intuitive eater I practically define myself by the fact NOTHING is ‘off limits.”  His answer?  Anything white which is not a fruit or vegetable.  Clear, concise, easily followed and YES, even for me, VERY TRUE.He is consistently empathic.  And authentic. I can’t imagine he’s ‘acting’ or as he’d be on the stage/in the movies rather than hanging with us in the healthy living realm.  He possesses an inimitable ability to relate to everyone & discover/find commonalities where there seemingly are none.  All of my favorite bloggers possess this skill, too.  It’s truly a gift.He’s firmly anti-multitasking.  As I am.  Admittedly I should watch his show more (I pinky swear I will when we procure us that extra hour in the day), but Ive heard him say repeatedly how important it is to do one thing at a time, finish that task, and then move on.  Sure he paralleled this to his time as a surgeon (insert joke here he DID NOT MAKE about jumping from body to body mid-operation) but in my opinion this applies to all of us.  I know when I multi-task I end up doing nothing well and rarely completing any task.He believes ‘fitness small stuff’ adds up. (PLAYouts anyone?) In the land where too many trainers & experts advocate long, lingering workouts it’s refreshing to hear him sing the praises of his 7 minute morning workout.   I have nothing against long & lingering, I just know for many of us that isn’t an option. I also know I had many clients skip workouts because they didnt have a a full hour to dedicate to exercise.  Im anti-SKIPPAGE.He validates my repetitiveness, err, consistency.  My morning meal tends to be the same.   I love my breakfast. It works well for me time-wise.  Ive also heard him say people who eat the same things over & over (day in and out) consume fewer calories overall.  Im not sure there’s science here (anyone?), yet I do agree with him when it comes to repetition! Change is good. We need to shake our ‘stuff up’ so we dont plateau, but it’s ok to have  a place in your life where you dont.  It’s fine to have an aspect of your life where you just LET GO AND GET ROUTINIZED!  For me that place is my morning meal.

Im a firm believer in & tell anyone who will listen:

Find gurus! Read books! Buy magazines! Watch movies & television shows! Listen to doctors and professionals around you—but remember, in the last analysis, you are the expert of your own body.

One of the people I listen to/information-gather from is Dr. Oz.

Now you.

Do you love you some Mehmet as I do or have you, as many have, turned on The Oz?

In your mind has he been a victim of the dreaded Oprah TV Show CURSE?

Please to also tell me how much you ADORE I rock the 1980's photo-shop in the picture above.

Edited to say: I just saw on Twitter, where I procure all my information, The Dr Oz show is reviewing the JumpSport Fitness trampoline tomorrow! My yammerings of love above remain, even though The Tornado & I werent invited on the show to share our rebounding wisdom.

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4 Reasons I Refuse To Be Blamed For Eating Up All The Damn Cake

No pictures to show. Why? Because the damn cake is gone. It was Greedy Kid #1's birthday. She’s 19 now. We had cake, of course. There was a rude conversation that took place two days later:

Greedy Kid #1: I can’t believe all my birthday cake is gone.
Me: Yeah, me either. That’s crazy.Greedy Kid #1: Why are you so surprised? You basically ate the whole thing.

((blank stare))

I Refuse To Be Blamed Because…

Reason #1: I only had 3 or 4 large slices, m’kay?

Reason #2: There was plenty of cake still there when I left the table (I think).

Reason #3: And it’s not like anyone else was trying to get a slice.

Reason #4: The cake was just sitting there, being ignored.

I am a victim of accusation. Whenever cake goes missing in the house, the finger gets pointed at me. Clearly for the reasons I set forth above, I am NOT the culprit of the cake that disappeared. But even if it was me (which it wasn’t), I carried Greedy Kid #1 for 18 long months inside the womb of life, and have the stretch marks to prove it. Doesn’t that entitle me to some cake, dammit!?

Okay, uh huh, yeah. That’s what I thought. Thanks for seeing things my way.

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The 3 reasons I adore my TROLL.

Ive tweeted this.

Ive remarked it to Ren Men. 

Im blogging it here:  Im a little shocked it took me 10+ years living life on the ‘net—but I finally have me a troll.

Less than dreading the arrival of this occasion, I always wondered how it would feel.

Annoying? Super-personal? Frustrating? Would I feel protective?** Insulted?

Im a member of a number of blogger groups and when we chat invariably the discussion turns to the little funny haired creatures and how to react to them.

Rather than address that topic (as its been written about by wiser more articulate writers than I) I wanted to share the 3 reasons Ive chosen to love my troll.

Please to enjoy.

S/he’s the best proofreader ever.  Like I should completely be him paying proofreader.  No, I did *not* see that extraneous comma.  Well, actually I did & thought it was a stray chia seed or crumb on my screen.  Sure the anger on said-crazy haired commenter’s end may not be warranted but s/he typically right & I zapped that sucker (and others pointed out) pronto.S/he’s my most honest critic.  The conveyance of the message may be a little, uh, offbeat or fraught with semi-obscenities yet *underneath* there’s sometimes helpful information.  Tidbits of insights which have  made me a stronger writer and which no one else has pointed out.  I tend to blog as if no one is reading while simultaneously blogging as if everyone knows my “story” & is a longtime reader (I know mutually exclusive much?).  I appreciate my wild haired commenter for pointing out the ‘gaps’ which occur when a reader doesnt know the entire story.  Who else cares enough to comb through posts & make book-length remarks on the tiniest of information-gaps?S/he’s helped me fine-tune my brand.  I may not love the medium of the message (the wording. the proliferation of exclamation points) but my freaky follicled friend has unknowingly shown me branding inconsistencies Id never have otherwise noticed.  The comments have made abundantly clear (when I was ready to receive the information) what I’d thought was tight,  thought out branding  contained gaps I needed to fix.  ASAP.

And you?

If you blog whats your approach to the Rumpelstiltskins*** who visit? Are you a deleter? A responder? A starver?

If you dont blog do you read the comments left by others or are the harried haired in fact leaving messages which go UNread anyway?

Have you seen Shrek Forever After?

**Ive chosen not to delete comments. Im a firm believe if I choose to dump my purse packpack out on the table & invite you in to take a look you’re free to say what you want.  I do delete comments which attack other readers or guest post writers.

***I will forever envision blog trolls as Rumpelstiltskin from Shrek Forever After.  In my mind they’re always shouting: bring me my ANGRY hair!

Pin It

Tags: blog trolls, Rumplestiltskin

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3 Reasons Our Advent Calendar Is a Piece Of Shit

Reason #1: I couldn’t find a fancy one, so I resorted to the 0.99 cent advent calendar from Target. It’s really cheap and tacky. Don’t act like you don’t think so.

Reason #2: Each kid got their own calendar. It’s only December 5th, but Greedy Kid #2 has already chewed on 8 days worth of chocolate.

Reason #3: Compared to Skippy Mom’s adventing genius, I gotta stop buying cheap chocolate calendars and get more creative. Like these dang kids of mine need to eat chocolate for 25 days straight?

And yes, that’s our Christmas tree in the background. I didn’t notice some of the lights were out until I snapped the pic. Blog post idea: “3 Reasons Our Christmas Tree Is a Piece of Shit.”  …eh, never mind.

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4 reasons to INDULGE this Halloween

(Ahh youth. Days of chipped nail polish & no fretting about candycalories.)

Im a misfit.

I may stand alone but I’ll say it: Im tired of the plethora of posts focusing upon how to have a healthy Halloween.

I liked the post the first time I read it—but after the thirtieth beating of the poor, dead, Halloween horse my brain began to whirl.

It began to rebel.

It started to obsess about craft the myriad reasons we *should* indulge on Halloween.

Please to enjoy. Please to agree. Please to disagree. Please to simply know this is what I am choosing to do on this Halloween day.

(Please to head over here if you desire a more traditional How to be HEALTHY on Halloween post)

Life is too freakin short.  Ive lost a number of friends since last Halloween and I guarantee they’d not recommend you pass on the snickers you love or the candy corn you covet.  I agree they’d also concur theres no need to eat yourself into a sugar coma (as, really, who enjoys that?!), but some sugar snackage in the name of savoring and socializing?  Life is too short to live in a constant state of longing & deprivation.  If youre gazing lovingly at the candy bowl & indulging in a little food fantasy I’d say reach in, grab a few, and enjoy.It’s an exercise in mindful eating.  Many of you have asked about my first forays into mindful or intuitive eating (my thoughts on eating this way for 10+ years are here) .  While I can tips ya till the proverbial cows come home (as can the Tornado!) at some point it becomes all about trusting yourself, jumping in and giving it a go.  What better night than Halloween?  Make it a conscious/mindful choice to eat & savor candy you enjoy.  Focus on taste sensations you experience (heck, you can even make this a journal exercise!) & how you feel physically before, during and after.  For me mindful eating has been a journey & a learning process.  It will be for you, too, no matter when you start.  And it’s worth it.It may prevent binging later.  A dear friend of mine has gained & lost hundreds of pounds throughout our twenty-three year friendship. One night she ordered dessert, turned to me and said: It isnt the crab-cakes or dessert I eat which causes my gain weight—it’s the large pizza & pint of Ben & Jerry’s I eat later *alone* which piles on the pounds.  This resonated with me.  It’s the same scenario I saw with clients.  The weight they gained wasnt from, say, candy eating while trick or treating with their children.  It was the sweet stuff snarfed alone later which piled on the pounds.  Experts agree. Trying to suppress all thoughts about candy are actually counter productive. Dieters tend to eat more chocolate when they try to avoid it all together.  (Susan Albers, Psy.D)
We all deserve a treat.  Now that Ive ranted & raved you MUST! EAT! CANDY! (why yes. my tongue is firmly implanted in my cheek)—allow me to veer slightly off-course. We are a family of misfits.  The word “treat” in our household never refers to food.  For us treats & indulging refers to experiences.  (going to a movie. one-on-one time with a parent etc)  Halloween is a tremendous treat for the Tornado because she stays up late, traipses around the ‘hood with friends, & is simply a louder, more boisterous version of herself with no repercussions.  What better day than Halloween to explore a *small* way to indulge your grown-up self, too.  Dress up in a silly fashion you’d never attempt on a ‘normal’ day.  Foist the children upon a significant other or neighbor & steal a quiet evening for yourself. Get creative (big or small), but get to indulging.  You deserve it.

And there you have it.

My misfit plan for today and tonight!

Remembering life is short (seriously. you KNOW Im downing me some candy corn for a fallen homie. sound irreverent? hell yes. was she? HELL YES!), consuming mindfully, snacking socially and knowing Im worth it.

And you?

Whats your four-pronged (or one-pronged. plainolepronged) plan of ‘ween attack?

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3 Reasons to Avoid Rapid <b>Weight Loss</b> - Self Improvement

29 January 2011

The Dangers Of Rapid Weight Loss

It seems comparable all calendar day in attendance is a new to the job diet with the intention of promises headed for confirm you how headed for mislay a assortment of weight quickly. a number of equal proclaim with the intention of they comprise residential in safe hands methods representing sharp-witted weight loss. The actuality is with the intention of slightly rapid weight loss is unhealthy as well as in attendance 3 reasons headed for get out of rapid weight loss.

The in the beginning of the 3 reasons headed for get out of rapid weight loss is with the intention of all the rage enjoin headed for attain rapid weight loss a diet desire correct the route you acquire clothed in nutrients. A rapid modify clothed in the kinds of foods you munch bottle basis a shock headed for your usage with the intention of may possibly conclusion all the rage enduring raw damage. representing example, the diets with the intention of score outdated important amounts of carbohydrates bottle ensue very perilous proviso completed representing elongated periods of time. Denying your group undemanding furthermore knotty carbohydrates causes your group headed for glare in a different place representing persons nutrients as a consequence with the intention of is at what time pure wound bottle start. Your corpus is not capable headed for adapt headed for hasty changes clothed in diet along with proviso you vary a bit with the intention of your group depends taking place headed for gathering suitably at that moment pure wound may possibly be real the result.

Many vogue diets with the intention of give your word sharp-witted outcome willpower frequently manipulate malnourishment headed for a number of coverage as well as unexpectedly denying your corpus essential nutrients is for example harmful so altering the nutrients with the intention of you assume hooked on your body. malnourishment diets are potentially the a large amount harmful sort of weight loss approach outdated there.

Quick weight loss programs are not the elongated duration adjustments wanted headed for your lifestyle with the intention of would compose a diet successful. extra time and again than not a few outcome you think about it commencing rapid weight loss desire be real reversed in the same way as hastily to the same extent the weight was lost. unremitting fluctuation of your group weight, pooled together with the rapid adjustment popular diet, is a recipe representing pure wound with the intention of may possibly be real permanent.

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Five reasons you *need* to hopscotch.

I know.

Im gonna stop a moment & gaze lovingly at the photo above as well she types pridefully pretending the whole ‘net cares as much about her life minutia as does she.

More than mama-love the photo symbolizes to me the lost art of exercise as FUN.

Necklace in hand.

Hair flying.

Chortles of joy you’ll just have to imagine.

The photo for me captures precisely why, as often as I can, I make my workouts into PLAYouts with my daughter.

That said, Im a selfish misfit (**cue gasps of surprise**).

It can’t always be about the Child and much of my motivation to exercise in general is to keep my body fit & strong so Im around to see her grow-up.

Yes we play.

Yes it’s vigorous & sweat-inducing.

And YES there are always myriad benefits for the Mama in these laughing, afternoon-killing, play’ventures.

I give you Five reasons –mama or not–you should incorporate hopscotch into your workout routine.

It is an amazing over-all workout you can do in your street clothes. Legend has it hopscotch was invented as a training exercise for Roman soldiers. The course used was 100+ feet long and the soldiers were compelled to ‘play’ in full armor.  True? Who knows.  You can, however, be clad in jeans & a winter jacket and still improve your fitness, endurance, & footwork.It’s indoor/outdoor fun! This time of year in Texas we grab our chalk & head outdoors.  Live in a colder climate? Use our *summer* approach: grab some masking tape & make a hopscotch grid on the carpet.
It can count as cardio! Studies show hopscotch improves running economy & distance running performance. Does this misfit care? Not really.  All I know is when we play rounds of Quick! Go as fast as you can!!! I grow winded and am confident Im burning calories/working my heart.It works on balance, stability, core & reaction time. Not only are these four areas we all need to focus upon for over-all health—they are areas (especially the last one) we can easily neglect when in a workout-rut.  My hopsotch-playouts are more comprehensive in these areas than my ‘traditional’ gym workouts ever were.It targets our gross/fine motor skills and coordination. Sure this may seem more beneficial for the little ones in our lives, but the older we get (*raises hand*) the more we need to make time to KEEP the coordination & motor skills we’ve acquired along the living-way.

That’s it, People.

All you need to know & nary a word more so you’ve time leftover to get to the ‘scotching.

(forgotten how to play? remind yourself here.)

Alone?

With kids?

Indoors?

Outdoors?

No matter—just get to hopping.

This post is brought to you by the fit-minded Peeps at Sears Fit Club who, if rumors are correct, favor the indoor, masking-tape on carpet variety of hopscotch.

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4 reasons Im *for* the Happy Meal.

YeahIsaidIt.

Join me at Yahoo!Shine to find out why and to toss in your .02

This conversation was started on Twitter & Id love to continue it in MORE than 140 character sound-bites.

Tags: Education not banning, Happy Meal, McDonalds

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