If You Brush Your Teeth Every Day....

So, you guys know how I feel about squatting, and working out in general: DO IT. That pretty much sums it up.

I am also very interested in being productive and efficient with my time (yes, I do think a sit at Starbucks with the girls can be very productive). Multitasking is a great way of being efficient, and the ability to multitask is thankfully part of us women's genetic makeup.

I found this awesome picture on line that should convince every woman to do squats.... but I am afraid I cannot re-post it due to the questionable amount of airbrushed booty it shows. But really, I saw that picture and I wanted to do extra squats that day just to make sure I kept myself perky and lifted.

So for all of you who have not yet hopped on the band wagon of squatting because you just can't seem to fit it into your schedule... this post is for you.

Eight things you can do while squatting. Not only that, most of them are things that you do every day anyway, so why not put forth a little extra effort and get that booty down to the ground?

-  Squat while brushing your teeth. This is a very handy one. I can get between seventy-five and a hundred squats done before my toothbrush timer stops. And sometimes, it even compels me to brush my teeth for a little bit longer on ‘whitening mode’ until a finish all my squats. 

-  Squat while folding laundry. I did this last night and it was awesome. It forced me to get a little lower to the ground to pick up some articles of clothing and drop them down neatly folded. 

-  Squat while memorizing scripture. This is a great way to get your mind of the pain in your rear and focus on some of your favorite scriptures.  

-  Squat while brushing your hair. I should probably do this one a little more often…

-  Squat while watching tv. If you spend many of your evening in front of the screen, it is a perfect time to shun the couch potato tendency and turn it into fitness hour. 

-  Squat while listening to teaching tapes. I tried to squat while reading, but I kept losing count and getting distracted. So I have found that this is a great time to listen to the word.

-   Squat while braiding your hair. This one is probably only for a fairly advanced squatter. 

-  Squat while making phone calls, business or other. This one is especially nice if you are paying bills, on hold, or taking care of any other tedious activity on the phone.

Talk about being good with your time. Happy Squatting!

Delicious and Nutritious – Healthy Habits

Today I am going to start a little series about healthy habits. (Note that they will be in no particular order, and they may or may not be consecutive… basically just whenever I want to share about health, fitness, or nutrition.) So having said that, here is a delicious recipe for fresh juice that is just packed with vitamins.

We have been doing this every day pretty consistently for over a year now. About two weeks after we started juicing every day I noticed that I was not really getting headaches anymore. Seriously…. I used to get headaches fairly regularly. Now, I don’t even remember the last time I took something for a headache. 

 

Anyway, here are the portions that I use to juice for two people:

- About 4-5 pretty big carrots

- A big chunk of beat (this is hard to describe because the sizes vary so much) and you can juice the stems too!

- 1 lemon (if I am using organic lemons I just cut it half and juice the whole thing, skin and all)

- 1 Apple

- 2 big leaves of Kale

- Fresh ginger (I do a lot of ginger because I love it, but I started with about a chunk the size of the tip of your thumb. I have since progressed to the size of about two full pinkies)

These are my staple ingredients that I always have in the house. Sometimes I will add spinach, cabbage, or celery if I have any.

I am by no means a nutritionist. However, I do know that vegetables are good for me and I happen to be pretty handy on google. So here are a few health benefits of the aforementioned ingredients. This list is by no means exhaustive; there are many more wonderful virtues to be found in these items.

Carrots possess vitamins A, B, C, and K, potassium, Fiber, beta-carotene, and good carbohydrates to fuel your body. Also an amazing cancer fighter!

Beets are loaded with: Potassium, magnesium, fiber, phosphorus, iron; vitamins A, B & C; beta-carotene, beta-cyanine; folic acid. Purifies the blood and prevents cancer.

Kale is high in fiber, iron, vitamin K, antioxidants, vitamin A, it is an anti-inflammatory, and it can help lower cholesterol.

Ginger is an amazing root which contains magnesium and zinc, it is good for inflammation and your digestion, strengthens immunity, and is an excellent remedy for motion sickness.

Lemons are also amazing cancer fighters. They alkalize your body, are rich in vitamin C, and possess many antibacterial properties. That is only a brief beginning to how good they are for you. Plus they make the juice so yummy!

Apples possess nutrients and antioxidants that reduce the risk of developing hypertension, cancer, diabetes, and heart disease.

A lot of these are common knowledge but these are only a few of the amazing benefits that eating (and drinking) what God made can do for you.

Test it for a week. The nutrients that you get from this combination will likely give you more energy and make you feel better!

A few of the articles I quickly pulled from if you care to study a little more for yourself :)

livestrong.com

foodmatters.com

medicalnewstoday.com

Just Get it Done

The squat challenge. It is definitely a love hate thing. There is nothing worse than getting all cozy in bed at night, reading for a few minutes, and then turning off the lights to enter into a happy dream land, only to have your eyes pop open in despair as you recall that you haven’t done your 185 squats. Oh man. That is a terrible moment.You hop out of bed mumbling under your breath. Just get it done.

Anyway, moving on to recap my specific goals for last week. My accomplishments were subpar. I had this wonderful plan of displaying a beautiful before and after of my Photoshop project that was on my goal list for last week. But…. I failed.

I rocked the crunches every day (except Sunday, a day of rest of course). And I did my taxes (what a relief to have that over so early in the year). And I shot some pictures that I want to practice with in Photoshop… but I never got to the actual doing part of that. There is always this week….

Even with the Photoshop mishap, this little system worked really well for me. So I am excited to tackle a few more little things this week.

Here is my new list of goals:

-          Get rid of ten pieces of clothing. I just have way too much…

-          Do 200 crunches and 1 minute plank every day

-          Run ten miles. Not necessarily at one time, but I have not incorporated much running into my winter workout routine, and spring is coming!

-          Re-memorize James 1. I memorized this long ago, but I want to start refreshing all of my scripture. This one is a good place to start.

-          And I am going to keep the Photoshop one picture on the list since I did not do so last week. Her we have a new week with new editing motivation and possibilities!

Just a few things that I am going to be improving this week. Should be fun :)

Five Random Things in My Week

Oh Friday… what a wonderful day in this busy week.

I am participating in the Five on Friday blog hop on The Good Life Blog. The prompt is as follows: blog about any five things… things I am loving, things on my mind...anything I want. How fun is that? And so here goes….

-One-

One of my favorite shows started up again last week. I am not condoning a lot of TV watching.... but I think it is so fun to have a few shows to look forward to each week :) And Person of Interest is one of those intense, comical, entertaining, and therefore addicting shows! Love it.

-Two-

My adorable little nephew turned one last month. So crazy! I just loved the array of emotions that was portrayed while waiting for his coconut chocolate cake (which was both healthy and insanely delicious by the way!)

-Three-

We are reading "The Old Curiosity Shop" in our book club this month. I am about half way through. I laugh and I cry. There are some of the most fascinating, inspirational, and frankly weird, characters in this novel. Dickens has to be one of the most amazing writers.

-Four-
I am on like the hundredth day of the squat challenge (perhaps this is a slight exaggeration). There are some feelings of relief when I am done with my squats for the day... but I am really enjoying the challenge. Squats are one of THE BEST things you can do for your rear, especially if you suffer from FBS (Flat Booty Syndrome). Its just about building the habit and sticking with it :)

-Five-
So the other day when I went to visit my hubby in Tahoe, he decided that he wanted to take me on a "just because" shopping spree (aren't husbands the sweetest?). I have more pairs of jeans than anyone I know. But I LOVE getting a new pair of nice jeans. Some girls do shoes... I do pants. And so Cory took me to Buckle and bought me these beautiful MissMe's... They are the kind of jeans that you put on and feel better about your life. So, thank you husband :)

So there are my five random thoughts for this week :) I hope you all have a wonderful weekend!

Staying Fit in the Sticks

picture credit comrades.runnersworld.co

Well I have once more locked up my cozy little house for yet another adventure. I honestly don’t think that I have spent half the summer at home. If Cory and I were not off in Europe we were off working on Tough Mudder (well one of us was doing the working part anyway), and if we were not on Tough Mudder we were enjoying the beautiful California beaches in the summer. What a life.

And so I have found myself once more nestled in a cozy tent when it is 30 degrees outside. Freezing, yet strangely cozy.

Anyway, I have been faced with a fitness trial. I am a gym girl. That is what I do. I get into a routine and I happily spend my hours working out. But you pull me out of my environment and…ugh.

My sisters and I pledged that this trip we would not let our good habits die away so easily. And so we started the squat + challenge. 50 squats a day, add five every day for a month (who needs a break on the third day… just suck it up and do your squats), in addition to running, sit ups, push-ups, and triceps dips.

Four days in and we are still going strong.

That is a complete full body workout… without weights or any other equipment (though I do suggest an ipod for a faster run time).

So, no excuses. If we can stay fit while we are camping in the middle of nowhere in below freezing weather with five crazy (but wonderful) children, so can you. Set yourself some goals, make yourself a little workout list. Or you can just give ours a try for 30 days… yes THIRTY :)

-       

 -          3 mile run

-          50 squats (add five every day)

-          Thirty pushups (add one every day)

-          Thirty triceps dips (add one every day)

-          250 crunches

By the way… we do our squats holding one of my HUGE baby nephews. So find yourself a baby and give it a whirl :)